Reviewed by Dr. Jared Nabeta, General Dentist (DDS)
Regular exercise is one tool many people use to help manage migraine. Yet for many sufferers, it is also one of the most feared. The worry is understandable: physical exertion can trigger a migraine attack, turning something meant to heal into something that hurts. But avoiding exercise altogether is not the answer.
The key is knowing how to exercise with a migraine headache disorder rather than against it.
Exercises to Consider for People Living with Migraine, and What to Approach With Caution
✓ Walking
The single most migraine-friendly form of exercise. Start with 20-30 minutes at a comfortable pace.
✓ Yoga & Stretching
Gentle yoga targets two major migraine contributors simultaneously, muscle tension in the neck and shoulders, and elevated stress hormones. Some studies suggest regular yoga may help some people with migraine.
✓ Swimming
Swimming is a low-impact aerobic option many people with migraine find comfortable.
✓ Cycling (Low Intensity)
Steady-state cycling at moderate resistance builds cardiovascular health and releases endorphins, a natural pain-fighting neurochemicals without spiking blood pressure or heart rate to levels that can provoke migraine headache attacks.
⚠ High-Intensity Interval Training
HIIT can trigger exertion headaches and migraine attacks in sensitive individuals due to rapid blood pressure fluctuations. If HIIT is important to you, introduce it very gradually, stay well-hydrated, and always warm up for at least 10 minutes first.
⚠ Heavy Weightlifting
Straining under heavy loads causes sharp spikes in intracranial pressure, a well-documented migraine headache trigger. Focus on lighter weights with higher repetitions, controlled breathing, and never hold your breath during any lift.
5 NON-NEGOTIABLE EXERCISE RULES FOR PEOPLE LIVING WITH MIGRAINE
1. Hydrate Before, During, And After. Dehydration is one of the most common and preventable migraine headache triggers. Drink at least 500ml of water before any workout and continue sipping throughout, especially in warm weather or during aerobic activity.
2. Never Skip The Warm-Up. Abrupt transitions from rest to exertion cause the blood pressure and heart rate spikes most likely to set off a migraine attack. A 10-minute gentle warm-up is non-negotiable for every single session.
3. Exercise At Consistent Times. Irregular sleep and meal schedules are powerful migraine triggers and so is irregular exercise.
4. Eat A Balanced Snack Beforehand. Low blood sugar is a well-established migraine headache trigger. Never exercise on an empty stomach. A light snack combining protein and complex carbohydrates 30 to 60 minutes before training helps maintain stable glucose levels throughout.
5. Stop At The First Warning Sign. If you notice visual disturbances, neck stiffness, or the early throb of a migraine aura during exercise, stop immediately. Pushing through a developing migraine headache attack prolongs recovery time and can intensify the episode significantly.
Tracking workouts, intensity, hydration, meal timing, sleep, and headache days together reveals patterns that help you and your neurologist identify your personal exercise-related migraine triggers and refine your routine accordingly.
To book a consultation, call Nabeta Dentistry at (905) 639-6701 or request an appointment online at NabetaDentistry.com/appointment-request. Dr. Jared Nabeta, General Dentist, assesses jaw pain and TMD, including headache related to TMD. Treatment for migraine is offered only for migraine diagnosed by a physician, alongside the patient’s physician.