![]() People who get migraine attacks regularly can experience an episode if they’re dehydrated - especially while they’re exercising, Gaz says. ![]() Stay Hydrated Before, During, and After a Workout ![]() RELATED: What to Eat Before and After Your Workout 4. And, adds Kriegler, going too long without eating can also provoke migraine. If you get cramps, you may have eaten too close to your workout, Gaz notes. 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. Snack Smart to Keep Blood Sugar in a Healthy Rangeīecause your blood sugar decreases during exercise, it’s important to have a source of energy while you work out, Gaz says. RELATED: Everything You Need to Know About Fitness 3. 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. 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. Your goal should be to move more and sit less. “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.” If you’re just starting out, limit your high-impact exercise to one day a week, he says. Exercises like jumping jacks, hopping in place, running stairs, and doing box jumps can strengthen your muscles, bones, joints, and ligaments, Gaz says. “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.Īs you get more comfortable with your exercise routine, you can gradually work up to higher-intensity exercise. Start with low-impact exercises that won’t jostle your body too much, says Gaz. Whether you choose brisk walking, jogging, swimming, or cycling, you’re more likely to stick to your routine if you enjoy the activity. “If you have avoided exercise because migraines, it’s possible that you’re missing out on an overwhelmingly large number of benefits,” says Gaz. Gaz, a certified exercise physiologist and director of practice engagement at the Mayo Clinic in Rochester, Minnesota. When you’re pain-free, on the other hand, exercising can help ward off attacks by relieving stress, a common migraine trigger.Įxercise also stimulates the release of feel-good hormones called endorphins and enkephalins, “our body’s natural painkillers and natural antidepressants,” respectively, according to Daniel V. Regular exercise is associated with a reduction in the frequency and intensity of migraines, says Jennifer Kriegler, MD, a neurologist and the former director of headache medicine at the Cleveland Clinic in Ohio.Ī good rule of thumb: Don’t exercise if you’re in the middle of a migraine attack, as it can make the pain worse, Dr. “Vigorous exercise might be a trigger in a small subset of people with migraine, but overall the benefits of physical activity far outweigh the risk for people with migraine,” Dr. ![]() If you have migraine, you may have heard conflicting opinions about whether exercise will make your symptoms worse.Įxercise can have a bad reputation in the migraine community that’s largely undeserved, says Dale Bond, PhD, a director of research at Hartford Hospital in Connecticut. ![]()
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