Whether you
choose brisk walking, jogging, swimming, or cycling, you’re more likely
to stick to your routine if you enjoy the activity. Start with
low-impact exercises that won’t jostle your body too much, says Gaz.
“In terms of aerobic exercise,
we would generally tell our patients to start with walking — it’s easy,
it’s safe, it’s cheap, and it’s practical — and to do that regularly,”
says Bond.
As you get more comfortable with your exercise routine,
you can gradually work up to higher-intensity exercise. Exercises like
jumping jacks, hopping in place, running stairs, and doing box jumps can
strengthen your muscles, bones, joints, and ligaments,
Gaz says.
If you’re just
starting out, limit your high-impact exercise to one day a week, he
says. “As you become more comfortable and used to these types of
movements and activities, feel free to add another day of high-impact
exercise to your program.”
Your goal should be to move more and sit less. Aim to do 150 to 300 minutes of moderate-intensity aerobic exercise and two or more days of strength training a week, the amount recommended by the Centers for Disease Control and Prevention.
The latest guidelines state that every little bit
helps — a quick walk up and down the office hallway, a jog
around the block, or a climb up the stairs can count toward your weekly
goal.
RELATED: Everything You Need to Know About Fitness
Because your blood sugar decreases during exercise, it’s important to have a source of energy while you work out, Gaz says.
The American Migraine Foundation (AMF) recommends eating about 90 minutes before you exercise
and suggests eating foods with protein, such as protein bars and nuts, prior to exercise.
If
you get cramps, you may have eaten too close to your workout, Gaz
notes. And, adds Kriegler, going too long without eating can also
provoke migraine.
RELATED: What to Eat Before and After Your Workout
People who get migraine attacks regularly can experience an episode if they’re dehydrated
— especially while they’re exercising, Gaz says. “It takes roughly 64
to 80 ounces
of fluid to replace the water we lose in our bodies over the course
of 24 hours,” he says, noting that even more fluid is needed if you
regularly exercise and live in a warmer climate.
In one study, researchers found that people with migraine who drank
more water had less-intense headaches.
RELATED: 8 Smart Tips for Preventing Dehydration
Jumping
right into your routine without warming up first could trigger
migraine, Gaz says. Instead, try taking a five-minute walk before you
start running, jogging, or cycling. If you’re doing resistance training, try warming up with some light
weights first, Gaz says.
After your workout, take a five-minute walk or do gentle stretches to help lower your heart rate and blood pressure. “This also can help eliminate
some of the post-exercise muscle soreness that comes with resistance training,” he says.
“If
you’re overheated, it can trigger a migraine,” Kriegler says. Heat,
humidity, bright artificial lights in the exercise studio, and bright
sunlight can all make migraine more likely, according to the AMF.
“Particularly on hot days, try exercising in the early morning to avoid that heat and humidity,” suggests Bond.
Using
the wrong form while you exercise can place extra stress on your head,
neck, and shoulders, which can trigger migraine, Kriegler says. An
exercise specialist can help correct your form, Gaz says. You can also
get tips from online exercise
videos.
RELATED: The Link Between Migraine Headache and Neck Pain
Although
there are benefits to more vigorous exercise, exploring nonaerobic
exercise can also be beneficial to people with migraine, says Bond.
“For example, hatha yoga
might be particularly efficacious for someone with migraine because it
actually works on some of the mechanisms we see, such as neck
pain and stiffness, anxiety, catastrophizing about pain, and stress
reduction,” he says.
RELATED: 8 Ways Strength Training Boosts Your Health and Fitness
Ask
your doctor about the timing of your medications and whether it’s okay
to take them before you work out; certain medications used to treat migraine can affect your
heart rate, blood pressure, and muscle activity, Gaz says. This is especially a risk if you use beta blockers or calcium channel blockers.
Depending on the frequency of your attacks, there are also medications available that can help prevent migraine.
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