How to Start Physical Activity with Migraine
If you’re living with migraine, starting or maintaining physical activity might feel like an impossible task. Exercise can seem daunting when you’re dealing with pain, fatigue, and the ever-present worry of triggering an attack.
However, incorporating movement into your routine, on your terms, can be one of the most powerful tools for managing migraine.
In this article, we’ll explore how to start physical activity when you have a migraine, redefine what “counts” as exercise, and share practical tips to make movement a sustainable part of your life.
Why Physical Activity is Important for Migraine Management
Physical activity offers numerous health benefits, and for those with migraine, it can:
Boost mood: Migraine often coexists with anxiety and depression, and exercise can help alleviate these feelings.
Increase energy: Gentle movement can combat fatigue and improve sleep.
Relieve tension: Stretching and strengthening the upper body, neck, and shoulders can reduce the tightness that many people with migraine experience.
Prevent migraine: Studies show that consistent physical activity, including yoga and aerobic exercise, can reduce the frequency of headache days and decrease reliance on medication.
Redefining Exercise for Migraine
The traditional concept of exercise, sweating at the gym or completing long workouts, may not suit everyone, especially when managing migraine symptoms. It’s time to redefine what physical activity means:
Small movements count. Lifting your arms, rolling your shoulders, or standing up briefly can all contribute to your overall activity level.
Consistency beats intensity. Short bursts of movement spread throughout the day can be just as effective as a single long workout.
Adapt to your body’s needs. Choose gentle activities like yoga, walking, or stretching, which are often more migraine-friendly.
Practical Tips to Get Moving with Migraine
1. Start Small and Incremental
Begin with what feels manageable. Even one minute of movement can make a difference. For instance:
Sit outside for a few minutes to get fresh air.
Walk to the end of your driveway or block.
Incorporate “movement snacks” throughout the day, like gentle stretches during a bathroom break.
2. Prioritize Enjoyment
Choose activities you love to make exercise feel less like a chore. If running isn’t your thing, try yoga, dancing, or light gardening. The key is to move in a way that feels good for you.
3. Listen to Your Body
Avoid pushing yourself to the point of exhaustion. Start with low-intensity movement at 50–75% of your exertion level, gradually increasing as your body adjusts.
4. Embrace Starting Over
Life with migraine often requires flexibility. If you miss a day or two (or more), that’s okay. Celebrate the days you do move and give yourself grace to begin again.
5. Break Up Exercise
You don’t need to carve out an hour for a workout. Break activity into smaller chunks, like three 10-minute sessions, to make it more manageable.
Yoga for Migraine is a Gentle and Effective Option
Yoga is particularly beneficial for people with migraine. It combines physical movement, relaxation, and mindfulness, making it adaptable to your pain level. Studies show yoga can reduce the frequency of headache days and reliance on medication. Start with simple poses and breathing exercises to ease into a routine.
Final Thoughts
Starting physical activity with migraine doesn’t mean adopting a “go big or go home” mindset. Instead, it’s about finding joy in movement, listening to your body, and celebrating progress—no matter how small. Remember, any movement is better than none, and building consistency over.
Join my Migraine Self-Care Challenge February 10-21 for $26. You’ll get short self-care practices to inspire you daily, with options for both low and high-pain days. Plus 1 month’s access to the Migraine Self-Care Circle Guided Membership (normally $52/month), live weekly sessions, a searchable migraine self-care video library and prizes! Calm your migraine and reach your health goals in the Migraine Self-Care Challenge.
