13/11/2025
Research across 60 studies shows that moderate-intensity aerobic exercise and yoga aren't just helpful for migraine reduction, they're transformative. But the key is understanding how and why exercise works.
Exercise regulates your autonomic nervous system, the control center for blood vessel tone and stress response. When dysregulated, your brain becomes hyperexcitable and oversensitive to triggers.
Regular movement recalibrates this system at a fundamental level.
👏🏼Exercise improves sleep quality and reduces stress; two of the most consistent migraine triggers. Better sleep means more restorative rest, while increased endorphins and lower cortisol reduce your stress response. This creates a positive cycle: better sleep leads to fewer migraines, which reduces stress, which improves sleep.
👏🏼Cardiovascular health matters more than most realise. Migraines are strongly linked to obesity, hypertension, and cardiovascular disease. Aerobic exercise improves blood flow regulation, reduces systemic inflammation, and supports metabolic health; all directly impacting migraine frequency.
👏🏼Regular physical activity may enhance medication effectiveness. Patients active before starting treatment showed better responses to migraine-specific medications. Exercise primes your body to respond better to all interventions.
But not all exercise helps. High-intensity workouts or heavy weightlifting can trigger attacks by creating rapid blood pressure changes. The therapeutic zone is moderate-intensity aerobic activity; walking, cycling, swimming at a conversational pace. Plus mind-body practices like yoga and Tai Chi.
Start below your current capacity and build gradually. You're looking for reduced frequency over weeks and months, not immediate changes that might trigger attacks.
