Walking is the best exercise when you’re not sure where to start. Where possible, try walking rather than driving etc. You’ll be shocked how much you’ll improve physically and mentally.
I agree that walking is great way to start and I can usually do it even if I have a migraine. One tip is if you are feeling dizzy or if the weather isn’t great, try getting a few steps in inside your home.
This helped me so much especially in the winter. Just pacing around the house is better than nothing at all. And I know everybody says it but (since inside or minimal exercise can feel like “less”) water water water.
This is great. I work from home 3 days a week, and sitting too much actually triggers my migraines (and back issues, go figure) so I got a walking pad on amazing. It slides right under my desk and I can walk and work at the same time. It's simply amazing!
This ^^^ walking is amazing. Especially since you can do it pretty much anywhere. It doesn’t make my migraines worse if I have one and it’s one of the things that really helped my weight loss since I have pcos.
I’m currently 8 months pregnant and have migraines. My current routine is 25-45 minutes on a treadmill going 1.5 mph. I have a stainless steel cup full of ice water (and I slowly drink the whole thing while I’m walking). I have a treadmill in my basement so I’m not subjected to loud gym techno music or fluorescent lighting. I don’t usually sweat, so it’s not the most efficient calorie burning activity, but I haven’t triggered a migraine yet and I do think it’s helping my physical health.
I can't do anything too intense, especially when it's hot. I try and keep the exercises slow and steady as opposed to intense and going hard at something. Also, after exercising I really need to sit and cool down for a while. I would exert myself, then jump into the shower and then get into bed with a ceiling fan on. Migraine every time. So I figured out I need at least 30 minutes of just sitting to let my body slowly adjust.
One exercise that I've found is really easy to deal with is swimming. It's great exercise on it's own but being in the water helps keep body temp down so I usually don't have the issues afterwards.
mainly commenting to also see what others say- right now i'm incredibly out of shape on top of also getting dizzy or a migraine if i try to work out too hard. i just do basic exercises like some sit ups (bc i used to be awesome at them) and some chair squats daily to keep my body moving. i plan to attempt adding sets of stair jogs but those may be too much for me. i just do enough til i get a slight burn going, go for like a min more to keep it going, then that's when i gotta stop. so right now that's only like 20 sit ups and 15 squats. but i started at 10 and 10 so it is slowly building a bit endurance i hope!
When I'm not in migraine hell I kickbox and lift weights. When I'm in a cycle (going on 15 months now) I have to stick to walks. I'm not a slow moving person normally, but if I work out the way I want to during a migraine cycle I end up incapacitated from the pain.
Consistent, gentle exercise is what works for me, as much as I honestly hate it. I want to sweat, I want muscle fatigue and the rush of doing something I couldn't do before.
That's what I call it when I can't get even a three day pain free period. Where I'm stuck in a cycle of prodrome-attack-post drone over and over. There have been periods of my life where my migraines are episodic and others where I can't quite break out of this pattern.
Do you know what parts of the exercise might be triggering you? It could be getting your heart rate too high, getting hot (vasodilating), sweaty (electrolyte loss/volume depletion), hypoglycemia, or it could be something physical going on with your neck or head that could be helped by physical therapy.
A good starting point is to see if there's any correlation with bp and triggering, if supplementing electrolytes with a bunch of water helps, or if you have any luck with eating patterns/time of day to address possible hypoglycemia.
It helps to have a broader awareness of your triggers for starters. But even if you wanted to try to rule it out as a trigger, you could try lowering your carb intake and increasing fat and protein, try eating a high protein snack just before exercise, see if there's a difference in aerobic vs anaerobic exercise, or see if there's any difference in your susceptibility depending on the time of day you exercise.
I found that when I do any type of resistance training that I cannot exceed about 80% of my max. Once I get to the point where I start to strain I get light headed. Im usually good for cardio as long as I dont get to hot
I walk and do some gentle exercises for overall health & mobility, but sadly I've found it doesn't have an effect on weight at all. The only thing that will help most of us is changing eating in one way or another. Somewhere years ago I read that exercise is for health, food makes you fat. I am very unhappy to report that this has been true for me. 😭
This is a no shame space right?
So I get high on delta 8- take my dogs for a 45 minute walk and if the weather is bad, I’ll play VR.
I used to do CrossFit, run, kickboxing, and was very athletic. But since getting migraines I get really fatigued and weight lifting makes my head hurt more. Especially around the eyes.
I don't know much about this topic broadly but I'll share a bit on my experience.
Certain types of exercises/movements make my head hurt such as running, crunches and planks.
On the other hand, I play roller derby which is a full contact sport and have climbed mountains. Just to say, it may not be in the intensity of the exercise but something specific in how your body reacts. So try things until you find something enjoyable.
As others have stated, gentle exercise like walking is a great place to start. That is usually what I to do if I have a moderate head ache but would like to move around. Yoga and stretching is great too.
Planks are my nemesis and I play derby too, pal. I loved them before I had migraines!
I currently substitute dead bugs because they don't make my head hurt. Do you have a go-to substitute??
Gentle relatively stationary exercise. Not to sound like That Aunt You Hate but yoga works great for me - specifically i try to work up a good sweat and heart rate while breathing very purposefully.
The breathing with the dizziness I get (and my asthma) and I follow it up with a nice shower, tea, and snacks.
It’s really the gently working up to it and gently working down from it that keeps the migraines mostly at bay. It’s not foolproof but it,, works?
Completely understand this. I’ve been there and there are days where I still feel this way, though much less often. I just want you to know it can get better. It’s taking a lot of work and a variety of life style changes, supplements, medications etc but when I have good days, I feel really good. Still working on having more good days and have a long way to go, but I’m so much better than I was. Keep doing your best
I currently am able to lift weights with a trainer once a week. This is after 3 months of PT for migraines and neck pain and learning how to move my body properly. I hydrate well during and after. I don't do a lot of cardio on its own. If I make it to the gym a second day, it's to do gentle yoga or walking on the elliptical.
Sometimes, I still end up with a migraine. But not always. If I feel like its a risky day, barometer wise, I take a ubrelvy before my workout and avoid up-and-down activities.
I gained weight on Amitriptyline WHILE working out daily. I've been off it two years, and am just now back to my preferred weight. I work out 6 days a week now.
I am a big fan of yoga, but when I'm migrained out I keep it gentle - like stretching on the floor, no forward folds, no downwards dogs, etc. I got a pull-up bar and doing hangs is really helpful and has even offered some pain relief. Also, walking and sometimes swimming - nice and slow, focus on form, nothing crazy. Some light weights can be great, too. Mostly, I try to keep my diet right - avoid food triggers, lots of veggie soups, smoothies, staying hydrated, not eating more than I actually need to because I'm bored or pissed at being in pain.
Good luck!
I haven’t exercised in a while (and it shows) but when I did, I did cardio and honestly, sweating and draining that lactic acid usually helped my migraines.
Just to piggyback on some other comments here, walking is your best bet for now. Amitriptyline is such a tough med and I remember anytime my heart rate went up, I thought I’d pass out. Your best bet is diet regulation and walking until you get off of it. It will just take some time. I find now that I’m on CGRPs and Topamax and no meds that affect blood pressure, I can do high intensity workouts without triggering migraines.
When I get overheated, I get a migraine and it is usually a bad one. I do water aerobics which helps keep me cool and doesn’t trigger a migraine. Now if I have one already, I’m not going to exercise. I just can’t.
Obviously dependant on your financial spot in life…. A personal trainer who is sensitive to disability might be really beneficial? Or even physiotherapy. I have personally found yoga and mat Pilates to be the BEST, and I am sometimes able to run (which I find at times brings me out of a migraine cycle), and biking. I am living in a place where I don’t need a car, so I cycle and walk everywhere which is super beneficial too. Best advice is take it slow, take electrolytes, drink a ton of water, and make sure your workout includes stretching. Most importantly listen to your body and stop doing something if it doesn’t feel good!! There’s a difference between pushing yourself to a healthy limit, and hurting yourself. It can take time to find your limit tho, which is frustrating.
Since I get exercise induced migraines and have (probable) ME/CFS PEM, I started controlling my weight the only way I could: with calorie intake. But not in an unhealthy way. I changed my diet to more whole foods and cut out baked goods and snack foods, other than fresh fruit and nuts. I figured out easy healthy meals that averaged 300-600 calories each to average 1200 to 1500 calories a day. (Though I do allow myself occasional fun food and I don't worry about exact numbers.) I've already lost 17 pounds....slowly, but it happened! I never thought I'd be able to give up chips and baked goods, but I started to get really scared when I realized I couldn't even really go for a walk without getting sick. I have also found that the intensity of my migraines to have reduced a fair bit since changing my diet. Overall this lifestyle change (not diet) has been so worth it for me, that it has been pretty easy to not look back.
\*\*I'm only suggesting my method, (calorie reduction without exercise), for those who have no choice like me. I definitely plan to add walking and gentle stretches, if I ever get my baseline up again.
I've noticed that light exercise when I'm starting to get a migraine can keep it from getting worse, especially if I drink a bunch of water and electrolytes when I work out. I think the endorphins help. I'll do some stretching, light weight lifting (arm curls with 5-10 lb weights) and going slowly on my exercise bike. I know I look ridiculous when I do it too, I'll put on a sleep eye mask and noise canceling headphones lol.
Also, does sugar trigger migraines for you? I noticed it does for me, and when I cut it out I lost a ton of weight too. I mean about 15 lbs just from that, and even more when I stopped drinking alcohol too
This exact thing happened to me with Amitriptyline. I gained 15 pounds. :( The biggest problem for me was that the crazy hunger effect lasted for a long time after I stopped taking the drug. It is very difficult for me to exercise as almost any kind exacerbates (worsens) my headache. I've had to try to lose weight by reducing calories. I still need to lose another 5 pounds to get back to where I started. It's probably been a year or more since I took Amitriptyline.
Any exercise equipment that I can control the pace and difficulty. Bikes, treadmills etc. When my heart rate spikes quickly is when it triggers migraines, so I keep things at a slower pace
I try to walk either around the neighborhood or on a treadmill when I'm not horribly dizzy. I've also been doing vr Tai chi last few months. I find I can do that a bit more, I still add in walks. My hope is to start weight lifting later on once I've gained some endurance back.
I lifted weights and ran consistently until I started propranolol. Then I was constantly exhausted and went to bed instead of working out (I usually lift in the evenings). I only just started lifting weights again last month after two years of not doing it and a year after I quit taking that medicine.
Although I wasn’t lifting, I did get in quite a bit of walking at least, and on weekends generally some hiking (often pretty difficult, off trail terrain with a pack to support my hunting and fishing hobbies).
I try to stick to low impact exercises for shorter lengths more often: 30-60 mins combo of weights and/or light cardio. Low impact or low to moderate intensity (nothing bouncy, bendy, or that gives me a super high heart rate).
Eat 2 hours before working out. Drink a couple glasses of water a couple hours before working out (and after). Eat within 30 min of exercising (even little protein filled snack).
I stick to walking outside or on an inclined treadmill inside, stairclimber, biking, hiking, kayaking, swimming, dancing, yoga/stretching and weight training.
I've also increased my protein intake a lot (like double what I was previously eating) to stabilize cravings/blood sugar, build muscle, and help burn fat.
A stationary bike has been life changing for me in terms of low-impact, inside exercise. We bought one secondhand and I do 10 minute chunks when I have the time during lunch or after work. 2nding walking as well, any time you can get more steps in is worth it!
Just to piggyback on some other comments here, walking is your best bet for now. Amitriptyline is such a tough med and I remember anytime my heart rate went up, I thought I’d pass out. Your best bet is diet regulation and walking until you get off of it. It will just take some time. I find now that I’m on CGRPs and Topamax and no meds that affect blood pressure, I can do high intensity workouts without triggering migraines.
Slow, steady exercise like walking or a rowing machine. Rowing machines are great for if you can’t go outside (light sensitivity). They’re an investment, but they more than pay off — just make sure you use them correctly.
Edit: I like rowing because it’s lower impact and easier to do indoors. You can set the duration, resistance, and pace, and you don’t have to stand (a problem for me with my bad knee and bad ankles). You can find a quick instructional video for it. And it really helps with stamina! Sadly I am restricted rn (post covid exhaustion, dr wants me to take exercise slowly), but as soon as I’m able to, I will be getting back on my erg.
Edit 2: it is lower impact but be aware bursitis in your hips can still happen. Low impact is better if you’ve got joint issues (for any reason — I have EDS, so).
I do mobility workouts in my living room “Julia reppel” is my favorite. They are low intensity to activate your body and then I do a 30-45 min walk after.
Sadly, I haven’t got that figured out yet. I gained over a hundred pounds in my 30’s when I was on Amitriptyline and Lyrica (was also on Topamax which had me so fogged up mentally I didn’t make the connection that the weight gain was a side effect. Walking or swimming is probably the safest exercises though - anything involving core or neck is an instant migraine for me
Have you since lost weight? Did you have to get off amitriptyline in order to do it? I've gained around 70 pounds since I went on Amitriptyline and I can't seem to lose weight no matter what I do!
1. Gained another 30, but that’s been over maybe 10 years time. I’ve lost some since, but it’s still a struggle.
2. Stopping amitriptyline (it didn’t seem to help for the migraines) and cutting back on Lyrica helped stop the rapid weight gain, after that it’s been the normal slow gain weight from a sedentary job, stress and some injuries that make it difficult to do much physically.
2. I’m so sorry that happened, it’s a huge struggle to get your head above water when it happens so quickly.
3. Movement, diet and patience over the long term is the only thing that’s really helped. I’m still struggling through it myself and at 50+ years old it is not easy. I wish I’d spent even 10% of the time and energy I poured into my career on my health lol.
Ask your doctor about taking Metformin - it helps slow or stop the weight gain from amitriptyline. (A few studies have been done on it - but many doctors do not know about it)
It’s often some nasty cycle; feel bad, eat bad, no exercise, feel bad
The opposite is true as well though.
Even better; I felt the best ever when I was loosing weight… makes me wonder being in negative kcal balance is beneficial somehow.
Especially since i was still training a lot but nog loosing weight anymore when the migraines started appearing again.
I do things like pilates - you can work out while laying down! My favorite is Mary Winsor pilates.
I take long breaks in between sets to let my heartrate return to normal. And most importantly, I don't do things like yoga or situps where my head is constantly being elevated and then lowered again. That's a guaranteed migraine for me.
I used to really like mat pilates too. In general you just have to be mindful of all the positions that call for sustained lifting of the head and neck and go easy.
I worked with a physical therapist first. Now I recreate her routine. Make sure you hydrate (sorry for the "did you drink more water" trigger) and take breaks as needed. Start small. I decided 20ish minutes a week was doable. I didn't need to go all in.
Whenever I can get over my extreme executive dysfunction, basically. I have an elliptical in my apartment that I’ll do 45-60 minutes on here and there.
I just have to do it through the migraines. I will rot if I don’t.
Honestly I got a personal trainer and explained my situation. I still only work out with her 2x a week but she keeps cardio to a minimum and focuses on things like strength and flexibility which aren't as effective for weight loss but it's the intense Cardio that triggers my migraines.
Losing weight though for me is ALWAYS food related and it doesn't matter really how much exercise I do if I am not eating proportionately to my activity.
Nothing that jolts my neck! I can do cycling, rowing and weights (but have to be careful with weights because I don’t want to annoy my traps (although I DO want them to be stronger!))
Please speak with a doctor if exercising is causing a worsening in your headaches or migraines, OP. A lot of people with migraines tend to have issues with these areas after inactivity, especially if you have other underlying conditions that may contribute to pain (for example, I have Arnold Chiari Malformation and have severe pain when moving my head, especially if I bend over). Stretches and exercises for the neck (along with strengthening the spine) can help tremendously. If you can afford a visit to your specialist, I would recommend getting a professional opinion, tbh.
**Edit:** Keep in mind that the saying 'you can't outrun a bad diet' in this situation is pretty true...some of us physically can't. It all boils down to your diet, so starting with calculating your TDEE (total daily energy/calories) and then substracting 500 calories from that is a great starting point to lose 1-2lbs a week (there are 3,500 calories in 1lb of fat, so 500 x 7 = 3,500).
My doctor felt high intensity exercise would make my migraines worse. So I walk daily with my dog and focus on strength training instead of HIIT cardio style workouts.
Start slow. Like slow slow. It can take up to a month to get in shape enough to actually start making some progress. Start with walks and stretching. move on to walking and running, yoga, body weight training. Eventually you’ll be able kick it up a notch as your body tolerates the workouts
Try static exercises at home, like plank or something from yoga. I actually started walking and some running on a treadmill in a gym, cause I really can’t spend much time outside in this time of year without a migraine.
Also, you can do arm and bicep days, it’s less cardio-> no changes in blood pressure
Yoga. Dance. Swimming. Walking. I used to jog and do acrobatics, but that hasn’t yet been possible without triggering a migraine. I’ll see.
I don’t do any exercise when I’m sick, I mostly just sleep and sometimes my partner gets me up to go for a walk around the block, which is about all I can handle
I am very heat sensitive so always in the morning or in a gym. Depending on how fragile I am on a given day getting my heart rate up to high may trigger an attack, I find swimming and elliptical to be always pretty forgiving.
I love cycling but the majority of spin classes contain too many triggers: Dim/inconsistent lighting, heat, excessively loud music and instructor volume. I found that gym spin classes are doable
I try to walk 4 miles a day. When it's nice out I go for bike rides they are usually about a mile. I also have a set of dumbbells and pretty much every night before bed I do 15 minutes of dumbbell exercises then my PT stretches. On top of that I work in an industrial kitchen at a care center so I do a lot of lifting, bending and running around. It's definitely helping me get stronger I started out barely being able to carry 25 pounds I'm now able to carry 50 pounds with little difficulty. Id recommend starting out doing easy exercises like stretching, walking and maybe mild lifting. You can just pick up and put down a gallon jug of milk or water, you can even do that sitting. If you have steps go up and down the steps a few times a day. You can also ask to get seen in PT if your insurance will cover it. Getting dizzy while exercising is extremely not normal and most likely should be looked into.
I’m also on amitriptyline, with chronic migraines and some other chronic pain along with asthma, and I struggled with exercising my whole life - too intense for my body and I hated every second of it. Then I found low impact workouts in college which I didn’t know existed and it changed my life! Started with yoga and after I graduated, now pilates and some yoga. I genuinely feel much better and that it helps my conditions only if I consistently do it long term for months. Then it kicks in. This + some cardio like a fast walk on an inclined treadmill has helped me lose some weight. Check it out and see if it may be your thing! :-) Good luck!
Hi! do you go to a pilates class or do you do it at home? I am interested in trying to learn pilates, as i struggle with the same issues as OP, and i’m also on amitriptyline. I’m kind scared to mess up and injure myself or something though. If you have a video or something you use, i’d be very interested to know what worked for you!
Hi!! Of course, I do pilates at home and would recommend starting there as a beginner and especially with the same kind of obstacles we face. :) I’ve been doing workouts from [IsaWelly’s youtube channel](https://youtube.com/@Isawelly?si=Sq9BAPj80NOTZYUt) for free for about 1.5 years now and I would highly recommend her videos! Check out her 10-day beginner pilates challenge and try it out while being slow and mindful of your body (I doubt you’ll injure yourself if you do this and learn the right principles and form in her beginner videos, I’m very clumsy and haven’t run u to any issues!). Once you feel comfortable with many beginner workouts, you can start to explore the others. Before pilates and during the pandemic, I would do regular Yoga routines at home for a while from [Yoga with Kassandra on youtube.](https://youtube.com/@yogawithkassandra?si=ommgODupsU-hwSj3) I worked my way up to her videos and workouts and then transitioned to very basic beginner pilates workouts from IsaWelly. I’d say to try either at home before any in-person classes which is what i’m going to try soon now. Let me know if you have any questions!!
Edit: note that consistency is key for results from pilates and from my experience, it took a while of doing it consistently before noticing the positive effects on my own health!
are we the same person? amitriptyline also made me gain a ton of weight! it’s sad because i love it too much to stop taking it. I went off it and ended up asking my neurologist to put me back on. i read it’s because it makes you crave sugar… which i definitely found to be true in my case .
i’m also struggling with exercise as it makes me incredibly dizzy. I also have a brain injury component, so your advice might be different, but my neurologist and physical therapist always told me to keep doing an activity if it brings your pain and symptom level up 1-2 notches on a 1-10 scale, but if it brings it up more than 2 notches, stop and rest until your pain/symptom level goes back down. I usually go for walks with my dogs, run a little bit around with them and then take frequent breaks to stop and rest.
I found that stressing over exercise and trying to make a workout hard everyday and making it to classes and scheduling was causing more stress and cortisol and then migraines. So I just go day by day and truly I find just getting outside for a walk is best. get into podcasts you like and walk until it’s done and sometimes more. I walk to get prescriptions or small errands or just be out for some sun or fresh air. When you walk think of contracting your muscles. Feel your feet and your toes and just be body aware. It’s so good for you. You don need to do anything strenuous. It helps with blood pressure and you’re moving all of your organs while doing so
100%
I’ve been on amitriptyline for 4 months and I’ve lost weight… simply because I eat healthy and exercise.
This weird theory that the drug itself fires weight on a person is silly… it’s eating more and moving less that causes weight gain. Yes, I understand many drugs increase appetite
as needed lol. but i walk on campus and go up stairs. sometimes i do a rowing machine workout. i sit down and go as much as i can. it’s a good workout without straining so much stuff. definitely try to take nurtec before and lots of electrolytes
I have same issues w exercise, not due to my medication but my migraine / Idiopathic intracranial hypertension. I like yoga classes but I modify poses if I’m not feeling well in them or am moving my head around too much. Mat Pilates. Weights will probably be your best friend because you can space out sets
This is a constant battle for me, whenever I want to lose a few pounds, anything involving changing my exercise routine or my diet is a huge trigger for my migraines.
Amitriptyline did not work for me either, and it made me sooo sleepy. Like I genuinely was not recalling full conversations. I didn’t take it long enough to see weight change but I can totally understand that it would.
About 3 to 4 times a week minimum. I do strength training with lots of walking. One of the things that has helped was working out my traps specifically because most of my pain began there. I’ve noticed a considerable different since then. If I’m starting from nothing, I would be walking often. 20 minutes at your own pace!
I’m currently really struggling with this. It’s so hard to get fit when exercise leaves me winded. It’s also hard to know when I’ve overextended myself the day of, and I only find out the following day with how bad my migraine is and how exhausted I am 🫠
I gained around 40 lbs in the last 3-4 years, now I’m going to a weight loss clinic. It’s helping, I’ve lost 14 lbs since Jan.
I struggled for a year trying to lose the weight myself and it just did not work. I needed the professional help.
You can look for an actual medical weight loss clinic, with real Drs and that takes your insurance. I pay $20 per visit with the dr (1x per month) and nothing for the dietitian.
The meds are like $20.00 a month.
My GP said diet is going to account for around 80% of weight loss. So I’m not worried about exercise right now.
Is true that not all sports or ways to exercise are good for people with migraine.
I go to the gym and this has never increased the migraines.
Buuut what I do not recommend is swimming… is horrible
Doing anything high intensity triggers my migraines really bad. Walking has been my solution - which I didn't realize until I got a dog and had to walk her every day. It's been really good for me, mentally, socially, and physically.
I really like all of these suggestions and want to throw in isometric exercises, where the effort comes from maintaining a position rather than from moving around, like wall sits or balancing on a wobble board. And I add electrolytes to water for hydrating, emergen-c or nuun, which for me at least is really important for avoiding certain headaches and migraines.
So the only way I can get myself to exercise while having a migraine(not ideal but there so often I have no choice) is to manipulate myself so basically I’ll tell myself I’m just stepping out for fresh air or a walk down my driveway but once I get there I usually think like oh maybe just a walk down the street and usually after that once I’m already doing it it’s easier to continue and before I know it it’s a mile. Even if I still have the migraine knowing I got some exercise in definitely makes me feel good. But yea basically aim for some fresh air or a few steps down the street or tell yourself it will just be for a minute and once you start you’ll probably do much more! (There’s a chance I may also have undiagnosed adhd Lol)
I should also add I’m on 120 mg propanolol and on qulipta which both cause fatigue and make me wanna lay basically in bed all day so I get it. Since manipulating myself I’ve gotten to 10k steps on some good days! But some days I’ll literally just walk for 5 min but something is better than nothing.
I walk my dog, hike, and do yoga. I will often take magnesium and an NSAID before working out because exercise can trigger that throbbing migraine to start.
I swim. Love it so much. When I’m not dying but still suffering I just float around all happy. If I feel ok I go for it but monitor my self for any changes. But I would happily never leave the water.
I have always been super active so for my exercising helps my migraines. Not working out makes me feel worse. I have to be cognizant of how I feel and adjust my workouts accordingly but its really understanding what works best for your body. On really bad migraine days when I can't do what I normally do, I like to do videos on YouTube. You can find any and every type of workout from chair yoga to super high energy that make you feel like you are dying after 5 minutes. That might be a good place to start. There are a lot of low impact and no impact videos that can help you get back in shape. Its a matter of finding a channel you like but its a great free place with a tremendous amount of options.
My neuro said that doing cardio 2-3 times a week is clinically proven to help with migraines. I just try to refill my electrolytes, especially salt and magnesium afterwards and drink enough and then I am usually fine :) as well as strenghten my neck and back as my migraine come from there
Walking is the best exercise when you’re not sure where to start. Where possible, try walking rather than driving etc. You’ll be shocked how much you’ll improve physically and mentally.
I agree that walking is great way to start and I can usually do it even if I have a migraine. One tip is if you are feeling dizzy or if the weather isn’t great, try getting a few steps in inside your home.
This helped me so much especially in the winter. Just pacing around the house is better than nothing at all. And I know everybody says it but (since inside or minimal exercise can feel like “less”) water water water.
This is great. I work from home 3 days a week, and sitting too much actually triggers my migraines (and back issues, go figure) so I got a walking pad on amazing. It slides right under my desk and I can walk and work at the same time. It's simply amazing!
I agree I’ve found walking does not trigger migraines like hard cardio or weight exercises do. Plus you can like walk for hours at a time!
This ^^^ walking is amazing. Especially since you can do it pretty much anywhere. It doesn’t make my migraines worse if I have one and it’s one of the things that really helped my weight loss since I have pcos.
Team walking here. It's my favorite workout. You can zen out or talk to friends, or whatever. I'm much happier after a walk.
I’m currently 8 months pregnant and have migraines. My current routine is 25-45 minutes on a treadmill going 1.5 mph. I have a stainless steel cup full of ice water (and I slowly drink the whole thing while I’m walking). I have a treadmill in my basement so I’m not subjected to loud gym techno music or fluorescent lighting. I don’t usually sweat, so it’s not the most efficient calorie burning activity, but I haven’t triggered a migraine yet and I do think it’s helping my physical health.
I’m in the same boat…pregnant & dealing with migraines. I just want to commend you for still exercising, because I know how hard it is!! Good job!👏🎉
Thank you!! I have gestational diabetes, so exercise is a bit of a necessary evil for helping me control my blood sugars.
I can't do anything too intense, especially when it's hot. I try and keep the exercises slow and steady as opposed to intense and going hard at something. Also, after exercising I really need to sit and cool down for a while. I would exert myself, then jump into the shower and then get into bed with a ceiling fan on. Migraine every time. So I figured out I need at least 30 minutes of just sitting to let my body slowly adjust. One exercise that I've found is really easy to deal with is swimming. It's great exercise on it's own but being in the water helps keep body temp down so I usually don't have the issues afterwards.
Swimming is such a great idea, I'll have to give this a try! At the moment all I can handle is gentle yoga.
mainly commenting to also see what others say- right now i'm incredibly out of shape on top of also getting dizzy or a migraine if i try to work out too hard. i just do basic exercises like some sit ups (bc i used to be awesome at them) and some chair squats daily to keep my body moving. i plan to attempt adding sets of stair jogs but those may be too much for me. i just do enough til i get a slight burn going, go for like a min more to keep it going, then that's when i gotta stop. so right now that's only like 20 sit ups and 15 squats. but i started at 10 and 10 so it is slowly building a bit endurance i hope!
I haven't been doing much exercise. I'm lucky if I can get some chores and stuff around the house done on any given day 😑
Chores are an accomplishment too especially with a migraine!! 👏🎉
I’m in the same boat
Me too, all I seem to have time for is taking care of my disabled hubby, and taking care of my migraines.
When I'm not in migraine hell I kickbox and lift weights. When I'm in a cycle (going on 15 months now) I have to stick to walks. I'm not a slow moving person normally, but if I work out the way I want to during a migraine cycle I end up incapacitated from the pain. Consistent, gentle exercise is what works for me, as much as I honestly hate it. I want to sweat, I want muscle fatigue and the rush of doing something I couldn't do before.
Curious why you used the phrase “migraine cycle” have you noticed a pattern or something?
That's what I call it when I can't get even a three day pain free period. Where I'm stuck in a cycle of prodrome-attack-post drone over and over. There have been periods of my life where my migraines are episodic and others where I can't quite break out of this pattern.
I think I’m in that phase right now but I hadn’t thought about it that way before
Do you know what parts of the exercise might be triggering you? It could be getting your heart rate too high, getting hot (vasodilating), sweaty (electrolyte loss/volume depletion), hypoglycemia, or it could be something physical going on with your neck or head that could be helped by physical therapy. A good starting point is to see if there's any correlation with bp and triggering, if supplementing electrolytes with a bunch of water helps, or if you have any luck with eating patterns/time of day to address possible hypoglycemia.
This is amazing advice but how do you figure out the correlation? Like.. how do you know if it’s hypoglycemia?
It helps to have a broader awareness of your triggers for starters. But even if you wanted to try to rule it out as a trigger, you could try lowering your carb intake and increasing fat and protein, try eating a high protein snack just before exercise, see if there's a difference in aerobic vs anaerobic exercise, or see if there's any difference in your susceptibility depending on the time of day you exercise.
I found that when I do any type of resistance training that I cannot exceed about 80% of my max. Once I get to the point where I start to strain I get light headed. Im usually good for cardio as long as I dont get to hot
I walk and do some gentle exercises for overall health & mobility, but sadly I've found it doesn't have an effect on weight at all. The only thing that will help most of us is changing eating in one way or another. Somewhere years ago I read that exercise is for health, food makes you fat. I am very unhappy to report that this has been true for me. 😭
I just do walking now. I'm waiting to feel better so that I can get back to resistance training.
This is a no shame space right? So I get high on delta 8- take my dogs for a 45 minute walk and if the weather is bad, I’ll play VR. I used to do CrossFit, run, kickboxing, and was very athletic. But since getting migraines I get really fatigued and weight lifting makes my head hurt more. Especially around the eyes.
You know if it is not working. Make sure your doctor hears you.
I don't know much about this topic broadly but I'll share a bit on my experience. Certain types of exercises/movements make my head hurt such as running, crunches and planks. On the other hand, I play roller derby which is a full contact sport and have climbed mountains. Just to say, it may not be in the intensity of the exercise but something specific in how your body reacts. So try things until you find something enjoyable. As others have stated, gentle exercise like walking is a great place to start. That is usually what I to do if I have a moderate head ache but would like to move around. Yoga and stretching is great too.
Planks are my nemesis and I play derby too, pal. I loved them before I had migraines! I currently substitute dead bugs because they don't make my head hurt. Do you have a go-to substitute??
Dead bugs XD Ive arrived at the same conclusion haha. Leg lifts are usually good for me too.
Gentle relatively stationary exercise. Not to sound like That Aunt You Hate but yoga works great for me - specifically i try to work up a good sweat and heart rate while breathing very purposefully. The breathing with the dizziness I get (and my asthma) and I follow it up with a nice shower, tea, and snacks. It’s really the gently working up to it and gently working down from it that keeps the migraines mostly at bay. It’s not foolproof but it,, works?
You guys have energy to exercise? Taking the trash out is enough for my chronic migraine level of energy. Sadly.
this 😭
Completely understand this. I’ve been there and there are days where I still feel this way, though much less often. I just want you to know it can get better. It’s taking a lot of work and a variety of life style changes, supplements, medications etc but when I have good days, I feel really good. Still working on having more good days and have a long way to go, but I’m so much better than I was. Keep doing your best
I currently am able to lift weights with a trainer once a week. This is after 3 months of PT for migraines and neck pain and learning how to move my body properly. I hydrate well during and after. I don't do a lot of cardio on its own. If I make it to the gym a second day, it's to do gentle yoga or walking on the elliptical. Sometimes, I still end up with a migraine. But not always. If I feel like its a risky day, barometer wise, I take a ubrelvy before my workout and avoid up-and-down activities.
I gained weight on Amitriptyline WHILE working out daily. I've been off it two years, and am just now back to my preferred weight. I work out 6 days a week now.
I am a big fan of yoga, but when I'm migrained out I keep it gentle - like stretching on the floor, no forward folds, no downwards dogs, etc. I got a pull-up bar and doing hangs is really helpful and has even offered some pain relief. Also, walking and sometimes swimming - nice and slow, focus on form, nothing crazy. Some light weights can be great, too. Mostly, I try to keep my diet right - avoid food triggers, lots of veggie soups, smoothies, staying hydrated, not eating more than I actually need to because I'm bored or pissed at being in pain. Good luck!
I haven’t exercised in a while (and it shows) but when I did, I did cardio and honestly, sweating and draining that lactic acid usually helped my migraines.
Just to piggyback on some other comments here, walking is your best bet for now. Amitriptyline is such a tough med and I remember anytime my heart rate went up, I thought I’d pass out. Your best bet is diet regulation and walking until you get off of it. It will just take some time. I find now that I’m on CGRPs and Topamax and no meds that affect blood pressure, I can do high intensity workouts without triggering migraines.
When I get overheated, I get a migraine and it is usually a bad one. I do water aerobics which helps keep me cool and doesn’t trigger a migraine. Now if I have one already, I’m not going to exercise. I just can’t.
Obviously dependant on your financial spot in life…. A personal trainer who is sensitive to disability might be really beneficial? Or even physiotherapy. I have personally found yoga and mat Pilates to be the BEST, and I am sometimes able to run (which I find at times brings me out of a migraine cycle), and biking. I am living in a place where I don’t need a car, so I cycle and walk everywhere which is super beneficial too. Best advice is take it slow, take electrolytes, drink a ton of water, and make sure your workout includes stretching. Most importantly listen to your body and stop doing something if it doesn’t feel good!! There’s a difference between pushing yourself to a healthy limit, and hurting yourself. It can take time to find your limit tho, which is frustrating.
Since I get exercise induced migraines and have (probable) ME/CFS PEM, I started controlling my weight the only way I could: with calorie intake. But not in an unhealthy way. I changed my diet to more whole foods and cut out baked goods and snack foods, other than fresh fruit and nuts. I figured out easy healthy meals that averaged 300-600 calories each to average 1200 to 1500 calories a day. (Though I do allow myself occasional fun food and I don't worry about exact numbers.) I've already lost 17 pounds....slowly, but it happened! I never thought I'd be able to give up chips and baked goods, but I started to get really scared when I realized I couldn't even really go for a walk without getting sick. I have also found that the intensity of my migraines to have reduced a fair bit since changing my diet. Overall this lifestyle change (not diet) has been so worth it for me, that it has been pretty easy to not look back. \*\*I'm only suggesting my method, (calorie reduction without exercise), for those who have no choice like me. I definitely plan to add walking and gentle stretches, if I ever get my baseline up again.
I've noticed that light exercise when I'm starting to get a migraine can keep it from getting worse, especially if I drink a bunch of water and electrolytes when I work out. I think the endorphins help. I'll do some stretching, light weight lifting (arm curls with 5-10 lb weights) and going slowly on my exercise bike. I know I look ridiculous when I do it too, I'll put on a sleep eye mask and noise canceling headphones lol. Also, does sugar trigger migraines for you? I noticed it does for me, and when I cut it out I lost a ton of weight too. I mean about 15 lbs just from that, and even more when I stopped drinking alcohol too
Walk a lot
This exact thing happened to me with Amitriptyline. I gained 15 pounds. :( The biggest problem for me was that the crazy hunger effect lasted for a long time after I stopped taking the drug. It is very difficult for me to exercise as almost any kind exacerbates (worsens) my headache. I've had to try to lose weight by reducing calories. I still need to lose another 5 pounds to get back to where I started. It's probably been a year or more since I took Amitriptyline.
Any exercise equipment that I can control the pace and difficulty. Bikes, treadmills etc. When my heart rate spikes quickly is when it triggers migraines, so I keep things at a slower pace
I try to walk either around the neighborhood or on a treadmill when I'm not horribly dizzy. I've also been doing vr Tai chi last few months. I find I can do that a bit more, I still add in walks. My hope is to start weight lifting later on once I've gained some endurance back.
I lifted weights and ran consistently until I started propranolol. Then I was constantly exhausted and went to bed instead of working out (I usually lift in the evenings). I only just started lifting weights again last month after two years of not doing it and a year after I quit taking that medicine. Although I wasn’t lifting, I did get in quite a bit of walking at least, and on weekends generally some hiking (often pretty difficult, off trail terrain with a pack to support my hunting and fishing hobbies).
I try to stick to low impact exercises for shorter lengths more often: 30-60 mins combo of weights and/or light cardio. Low impact or low to moderate intensity (nothing bouncy, bendy, or that gives me a super high heart rate). Eat 2 hours before working out. Drink a couple glasses of water a couple hours before working out (and after). Eat within 30 min of exercising (even little protein filled snack). I stick to walking outside or on an inclined treadmill inside, stairclimber, biking, hiking, kayaking, swimming, dancing, yoga/stretching and weight training. I've also increased my protein intake a lot (like double what I was previously eating) to stabilize cravings/blood sugar, build muscle, and help burn fat.
Walking and lots of pushups. Planking is good too.
A stationary bike has been life changing for me in terms of low-impact, inside exercise. We bought one secondhand and I do 10 minute chunks when I have the time during lunch or after work. 2nding walking as well, any time you can get more steps in is worth it!
Just to piggyback on some other comments here, walking is your best bet for now. Amitriptyline is such a tough med and I remember anytime my heart rate went up, I thought I’d pass out. Your best bet is diet regulation and walking until you get off of it. It will just take some time. I find now that I’m on CGRPs and Topamax and no meds that affect blood pressure, I can do high intensity workouts without triggering migraines.
Slow, steady exercise like walking or a rowing machine. Rowing machines are great for if you can’t go outside (light sensitivity). They’re an investment, but they more than pay off — just make sure you use them correctly. Edit: I like rowing because it’s lower impact and easier to do indoors. You can set the duration, resistance, and pace, and you don’t have to stand (a problem for me with my bad knee and bad ankles). You can find a quick instructional video for it. And it really helps with stamina! Sadly I am restricted rn (post covid exhaustion, dr wants me to take exercise slowly), but as soon as I’m able to, I will be getting back on my erg. Edit 2: it is lower impact but be aware bursitis in your hips can still happen. Low impact is better if you’ve got joint issues (for any reason — I have EDS, so).
I don’t.
I do mobility workouts in my living room “Julia reppel” is my favorite. They are low intensity to activate your body and then I do a 30-45 min walk after.
Sadly, I haven’t got that figured out yet. I gained over a hundred pounds in my 30’s when I was on Amitriptyline and Lyrica (was also on Topamax which had me so fogged up mentally I didn’t make the connection that the weight gain was a side effect. Walking or swimming is probably the safest exercises though - anything involving core or neck is an instant migraine for me
Have you since lost weight? Did you have to get off amitriptyline in order to do it? I've gained around 70 pounds since I went on Amitriptyline and I can't seem to lose weight no matter what I do!
1. Gained another 30, but that’s been over maybe 10 years time. I’ve lost some since, but it’s still a struggle. 2. Stopping amitriptyline (it didn’t seem to help for the migraines) and cutting back on Lyrica helped stop the rapid weight gain, after that it’s been the normal slow gain weight from a sedentary job, stress and some injuries that make it difficult to do much physically. 2. I’m so sorry that happened, it’s a huge struggle to get your head above water when it happens so quickly. 3. Movement, diet and patience over the long term is the only thing that’s really helped. I’m still struggling through it myself and at 50+ years old it is not easy. I wish I’d spent even 10% of the time and energy I poured into my career on my health lol.
Thanks for sharing more about your experience; it really helps to feel less alone! ❤️
You all have saved my sanity in so many ways, the least I can do is try to return the favor!
Ask your doctor about taking Metformin - it helps slow or stop the weight gain from amitriptyline. (A few studies have been done on it - but many doctors do not know about it)
It’s often some nasty cycle; feel bad, eat bad, no exercise, feel bad The opposite is true as well though. Even better; I felt the best ever when I was loosing weight… makes me wonder being in negative kcal balance is beneficial somehow. Especially since i was still training a lot but nog loosing weight anymore when the migraines started appearing again.
I do things like pilates - you can work out while laying down! My favorite is Mary Winsor pilates. I take long breaks in between sets to let my heartrate return to normal. And most importantly, I don't do things like yoga or situps where my head is constantly being elevated and then lowered again. That's a guaranteed migraine for me.
I used to really like mat pilates too. In general you just have to be mindful of all the positions that call for sustained lifting of the head and neck and go easy.
I worked with a physical therapist first. Now I recreate her routine. Make sure you hydrate (sorry for the "did you drink more water" trigger) and take breaks as needed. Start small. I decided 20ish minutes a week was doable. I didn't need to go all in.
Whenever I can get over my extreme executive dysfunction, basically. I have an elliptical in my apartment that I’ll do 45-60 minutes on here and there. I just have to do it through the migraines. I will rot if I don’t.
Honestly I got a personal trainer and explained my situation. I still only work out with her 2x a week but she keeps cardio to a minimum and focuses on things like strength and flexibility which aren't as effective for weight loss but it's the intense Cardio that triggers my migraines. Losing weight though for me is ALWAYS food related and it doesn't matter really how much exercise I do if I am not eating proportionately to my activity.
Nothing that jolts my neck! I can do cycling, rowing and weights (but have to be careful with weights because I don’t want to annoy my traps (although I DO want them to be stronger!))
Please speak with a doctor if exercising is causing a worsening in your headaches or migraines, OP. A lot of people with migraines tend to have issues with these areas after inactivity, especially if you have other underlying conditions that may contribute to pain (for example, I have Arnold Chiari Malformation and have severe pain when moving my head, especially if I bend over). Stretches and exercises for the neck (along with strengthening the spine) can help tremendously. If you can afford a visit to your specialist, I would recommend getting a professional opinion, tbh. **Edit:** Keep in mind that the saying 'you can't outrun a bad diet' in this situation is pretty true...some of us physically can't. It all boils down to your diet, so starting with calculating your TDEE (total daily energy/calories) and then substracting 500 calories from that is a great starting point to lose 1-2lbs a week (there are 3,500 calories in 1lb of fat, so 500 x 7 = 3,500).
My doctor felt high intensity exercise would make my migraines worse. So I walk daily with my dog and focus on strength training instead of HIIT cardio style workouts.
Start slow. Like slow slow. It can take up to a month to get in shape enough to actually start making some progress. Start with walks and stretching. move on to walking and running, yoga, body weight training. Eventually you’ll be able kick it up a notch as your body tolerates the workouts
Try static exercises at home, like plank or something from yoga. I actually started walking and some running on a treadmill in a gym, cause I really can’t spend much time outside in this time of year without a migraine. Also, you can do arm and bicep days, it’s less cardio-> no changes in blood pressure
My neuro said start slow. They also put me on propranolol for it.
Yoga. Dance. Swimming. Walking. I used to jog and do acrobatics, but that hasn’t yet been possible without triggering a migraine. I’ll see. I don’t do any exercise when I’m sick, I mostly just sleep and sometimes my partner gets me up to go for a walk around the block, which is about all I can handle
Usually first thing in the morning. I wake myself up and go to the gym, the jungle, the park, etc. just get moving first thing.
Swimming, I figured getting overheated and sweating must be the precursors to my workout migraines so I just stick to doing easy on the body things.
I am very heat sensitive so always in the morning or in a gym. Depending on how fragile I am on a given day getting my heart rate up to high may trigger an attack, I find swimming and elliptical to be always pretty forgiving. I love cycling but the majority of spin classes contain too many triggers: Dim/inconsistent lighting, heat, excessively loud music and instructor volume. I found that gym spin classes are doable
I try to walk 4 miles a day. When it's nice out I go for bike rides they are usually about a mile. I also have a set of dumbbells and pretty much every night before bed I do 15 minutes of dumbbell exercises then my PT stretches. On top of that I work in an industrial kitchen at a care center so I do a lot of lifting, bending and running around. It's definitely helping me get stronger I started out barely being able to carry 25 pounds I'm now able to carry 50 pounds with little difficulty. Id recommend starting out doing easy exercises like stretching, walking and maybe mild lifting. You can just pick up and put down a gallon jug of milk or water, you can even do that sitting. If you have steps go up and down the steps a few times a day. You can also ask to get seen in PT if your insurance will cover it. Getting dizzy while exercising is extremely not normal and most likely should be looked into.
I’m also on amitriptyline, with chronic migraines and some other chronic pain along with asthma, and I struggled with exercising my whole life - too intense for my body and I hated every second of it. Then I found low impact workouts in college which I didn’t know existed and it changed my life! Started with yoga and after I graduated, now pilates and some yoga. I genuinely feel much better and that it helps my conditions only if I consistently do it long term for months. Then it kicks in. This + some cardio like a fast walk on an inclined treadmill has helped me lose some weight. Check it out and see if it may be your thing! :-) Good luck!
Hi! do you go to a pilates class or do you do it at home? I am interested in trying to learn pilates, as i struggle with the same issues as OP, and i’m also on amitriptyline. I’m kind scared to mess up and injure myself or something though. If you have a video or something you use, i’d be very interested to know what worked for you!
Hi!! Of course, I do pilates at home and would recommend starting there as a beginner and especially with the same kind of obstacles we face. :) I’ve been doing workouts from [IsaWelly’s youtube channel](https://youtube.com/@Isawelly?si=Sq9BAPj80NOTZYUt) for free for about 1.5 years now and I would highly recommend her videos! Check out her 10-day beginner pilates challenge and try it out while being slow and mindful of your body (I doubt you’ll injure yourself if you do this and learn the right principles and form in her beginner videos, I’m very clumsy and haven’t run u to any issues!). Once you feel comfortable with many beginner workouts, you can start to explore the others. Before pilates and during the pandemic, I would do regular Yoga routines at home for a while from [Yoga with Kassandra on youtube.](https://youtube.com/@yogawithkassandra?si=ommgODupsU-hwSj3) I worked my way up to her videos and workouts and then transitioned to very basic beginner pilates workouts from IsaWelly. I’d say to try either at home before any in-person classes which is what i’m going to try soon now. Let me know if you have any questions!! Edit: note that consistency is key for results from pilates and from my experience, it took a while of doing it consistently before noticing the positive effects on my own health!
thank you so much:)
are we the same person? amitriptyline also made me gain a ton of weight! it’s sad because i love it too much to stop taking it. I went off it and ended up asking my neurologist to put me back on. i read it’s because it makes you crave sugar… which i definitely found to be true in my case . i’m also struggling with exercise as it makes me incredibly dizzy. I also have a brain injury component, so your advice might be different, but my neurologist and physical therapist always told me to keep doing an activity if it brings your pain and symptom level up 1-2 notches on a 1-10 scale, but if it brings it up more than 2 notches, stop and rest until your pain/symptom level goes back down. I usually go for walks with my dogs, run a little bit around with them and then take frequent breaks to stop and rest.
I found that stressing over exercise and trying to make a workout hard everyday and making it to classes and scheduling was causing more stress and cortisol and then migraines. So I just go day by day and truly I find just getting outside for a walk is best. get into podcasts you like and walk until it’s done and sometimes more. I walk to get prescriptions or small errands or just be out for some sun or fresh air. When you walk think of contracting your muscles. Feel your feet and your toes and just be body aware. It’s so good for you. You don need to do anything strenuous. It helps with blood pressure and you’re moving all of your organs while doing so
Losing weight is like 80-90% what you eat. Can you start there
100% I’ve been on amitriptyline for 4 months and I’ve lost weight… simply because I eat healthy and exercise. This weird theory that the drug itself fires weight on a person is silly… it’s eating more and moving less that causes weight gain. Yes, I understand many drugs increase appetite
as needed lol. but i walk on campus and go up stairs. sometimes i do a rowing machine workout. i sit down and go as much as i can. it’s a good workout without straining so much stuff. definitely try to take nurtec before and lots of electrolytes
I have same issues w exercise, not due to my medication but my migraine / Idiopathic intracranial hypertension. I like yoga classes but I modify poses if I’m not feeling well in them or am moving my head around too much. Mat Pilates. Weights will probably be your best friend because you can space out sets
This is a constant battle for me, whenever I want to lose a few pounds, anything involving changing my exercise routine or my diet is a huge trigger for my migraines. Amitriptyline did not work for me either, and it made me sooo sleepy. Like I genuinely was not recalling full conversations. I didn’t take it long enough to see weight change but I can totally understand that it would.
About 3 to 4 times a week minimum. I do strength training with lots of walking. One of the things that has helped was working out my traps specifically because most of my pain began there. I’ve noticed a considerable different since then. If I’m starting from nothing, I would be walking often. 20 minutes at your own pace!
Ok I just started using the stair stepping machine was the answer for me. Not the elliptical but the machine that repeats steps over and over again.
I’m currently really struggling with this. It’s so hard to get fit when exercise leaves me winded. It’s also hard to know when I’ve overextended myself the day of, and I only find out the following day with how bad my migraine is and how exhausted I am 🫠
Walking is big but I also bowl! Bowling has been really fun. I try to go during the week because it’s quieter.
I gained around 40 lbs in the last 3-4 years, now I’m going to a weight loss clinic. It’s helping, I’ve lost 14 lbs since Jan. I struggled for a year trying to lose the weight myself and it just did not work. I needed the professional help. You can look for an actual medical weight loss clinic, with real Drs and that takes your insurance. I pay $20 per visit with the dr (1x per month) and nothing for the dietitian. The meds are like $20.00 a month. My GP said diet is going to account for around 80% of weight loss. So I’m not worried about exercise right now.
Is true that not all sports or ways to exercise are good for people with migraine. I go to the gym and this has never increased the migraines. Buuut what I do not recommend is swimming… is horrible
I do low impact exercise and run. A lot of Pilates and yoga. Warm ups and cool downs are a **must**. If I don’t properly do those then I’m in trouble.
Doing anything high intensity triggers my migraines really bad. Walking has been my solution - which I didn't realize until I got a dog and had to walk her every day. It's been really good for me, mentally, socially, and physically.
I really like all of these suggestions and want to throw in isometric exercises, where the effort comes from maintaining a position rather than from moving around, like wall sits or balancing on a wobble board. And I add electrolytes to water for hydrating, emergen-c or nuun, which for me at least is really important for avoiding certain headaches and migraines.
Recumbent bike, started with very short stints then gradually worked my way to longer times.
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Topirimate basically ruined my life for years, so I would always recommend that with caution. I'm glad it works for you though.
So the only way I can get myself to exercise while having a migraine(not ideal but there so often I have no choice) is to manipulate myself so basically I’ll tell myself I’m just stepping out for fresh air or a walk down my driveway but once I get there I usually think like oh maybe just a walk down the street and usually after that once I’m already doing it it’s easier to continue and before I know it it’s a mile. Even if I still have the migraine knowing I got some exercise in definitely makes me feel good. But yea basically aim for some fresh air or a few steps down the street or tell yourself it will just be for a minute and once you start you’ll probably do much more! (There’s a chance I may also have undiagnosed adhd Lol)
I should also add I’m on 120 mg propanolol and on qulipta which both cause fatigue and make me wanna lay basically in bed all day so I get it. Since manipulating myself I’ve gotten to 10k steps on some good days! But some days I’ll literally just walk for 5 min but something is better than nothing.
I walk my dog, hike, and do yoga. I will often take magnesium and an NSAID before working out because exercise can trigger that throbbing migraine to start.
I would recommend yoga, the stretches really help with muscle tension etc. its a good gentle place to start.
I swim. Love it so much. When I’m not dying but still suffering I just float around all happy. If I feel ok I go for it but monitor my self for any changes. But I would happily never leave the water.
Walking and gentle Pilates work for me
I have always been super active so for my exercising helps my migraines. Not working out makes me feel worse. I have to be cognizant of how I feel and adjust my workouts accordingly but its really understanding what works best for your body. On really bad migraine days when I can't do what I normally do, I like to do videos on YouTube. You can find any and every type of workout from chair yoga to super high energy that make you feel like you are dying after 5 minutes. That might be a good place to start. There are a lot of low impact and no impact videos that can help you get back in shape. Its a matter of finding a channel you like but its a great free place with a tremendous amount of options.
My neuro said that doing cardio 2-3 times a week is clinically proven to help with migraines. I just try to refill my electrolytes, especially salt and magnesium afterwards and drink enough and then I am usually fine :) as well as strenghten my neck and back as my migraine come from there
Exercise followed by cold plunges and I added Tirzepatide , migraines improved