Regular aerobic exercise may help improve the duration, frequency, and intensity of future migraine episodes. But high intensity can sometimes trigger a migraine or primary exercise headache.
You can manage migraine pain with over-the-counter pain relievers, such as ibuprofen and aspirin, or prescription medication. But, sometimes, this isn’t enough and won’t prevent future attacks.
Here, we go over the impact that exercise has on future migraine episodes, how to exercise safely, and what you should do if you experience migraine during physical activity.
If migraine pain is interfering with your life, you may want to consider exercise as an intervention for managing symptoms and reducing the frequency, duration, or intensity of future attacks.
According to the authors of a 2024 research review, people who participate in aerobic or anaerobic yoga
A 2019 review found that regular aerobic exercise may reduce the number of migraine days. On average, participants of the six studies included in the review experienced a decrease of
Your brain releases endorphins during aerobic and anaerobic exercise, which are a form of natural pain relief.
The evidence regarding the impact of exercise on migraine is weak and often with mixed results. It’s unclear which types of exercise might help reduce future migraine severity, duration, and intensity.
There’s no consistent evidence that exercise could help during a migraine episode. It’s also important to acknowledge that exercise may trigger a migraine episode.
Aerobic vs. anaerobic exercise
Aerobic exercise is any activity that you could carry a conversation during but not quite sing. This includes a brisk walk or a bike ride.
It should be difficult to carry on a conversation during anaerobic exercise, such as sprinting.
Exercise may trigger migraine in some people.
A 2018 research review cites older studies that suggest exercise may trigger migraine in some people. At the same time, other studies indicate that people with migraine may benefit from regular exercise.
Higher intensity exercise may more likely trigger a migraine episode. But moderate and high intensity exercise
These mixed results can be confusing. Exercise may have a range of effects on migraine. Your experience might not be the same as someone else’s.
It’s helpful to notice your own patterns so you can exercise in a way that makes you feel better overall.
Primary exercise headache
Though some symptoms are similar, what you think may be a migraine-induced headache may really be a condition called primary exercise headache, according to the American Migraine Foundation.
People experience primary exercise headache, or primary exertional headache, during or after rigorous physical activity, which sets it apart from migraine.
Primary exercise headache doesn’t involve aura, prodrome, or postdrome symptoms, which you may often see with migraine. This is another key distinction.
They can last anywhere from 5 minutes to 48 hours and most often occur in hot weather or high altitude.
“For people who get primary exertional headaches, caution needs to be taken to make sure there is no underlying medical condition causing these headaches,” says Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in Santa Monica, California.
See a doctor
If you experience persistent headaches when you exercise, Segil says you should see a doctor to ensure that the exercise isn’t bringing out a silent medical condition.
People whose headaches worsen with exercise should check their blood pressure before, during, and after exercise, Segil says. Untreated hypertension may show symptoms with exercise.
To help prevent migraine episodes while exercising, follow the safety steps we list below before, during, and after physical activity.
It’s also a good idea to get the OK from your doctor if your migraine headaches, another health condition you manage, or medications you’re taking may have negative side effects when combined with exercise.
Fuel up
Eat a snack or small meal 1 to 4 hours before exercising. This pre-workout meal should consist of carbohydrates and a small amount of protein and fat.
For example, Greek yogurt with berries or a peanut butter and banana sandwich.
The post-workout meal is also important. Aim for a small meal of carbohydrates and protein following exercise.
Stay hydrated
Proper hydration with water before, during, and after physical activity is critical for overall health and for preventing headaches or migraine.
If you’re participating in endurance activities lasting more than 1 hour, consider hydrating with a sports drink.
Warm up and cool down
Warm up your body for at least 3 to 5 minutes before engaging in physical activity. Try walking, jogging in place, dynamic stretching, or a modified version of the activity you plan on doing.
Take 5 minutes at the end of each workout for gentle stretching to help decrease your blood pressure and heart rate.
Find the right activities
You may find that certain activities trigger migraine headaches more than others. Some evidence suggests aerobic exercise
This includes:
The exact answer will depend on your:
- situation
- treatment plan
- doctor’s recommendation
In general, if your pain is severe, you should probably put your workout on hold until you feel better or have received proper treatment.
“Exercising with an active migraine headache is discouraged since the potential for worsening a migraine is greater than improving a migraine,” Segil says. “Migraine head pains are due to a change in blood vessel diameter in the meninges surrounding the brain, and exercise also affects these blood vessel sizes making exercising with a migraine a worrisome endeavor.”
Adding exercise to your migraine treatment plan may help lessen the severity and frequency of your episodes.
To prevent a migraine headache from occurring while working out, stay hydrated, fuel up before exercise, and consider activities that are less likely to trigger attacks.
But sometimes exercise may cause a migraine. If you have an attack while exercising, stop what you’re doing and follow your typical treatment plan for managing symptoms.
If your migraine episodes increase or symptoms worsen during physical activity, talk with a doctor.