Is a migraine just a bad headache? As someone who has suffered from migraines for almost 20 years, I can tell you that migraines are much more than that. Migraines are the 3rd most prevalent illness in the world. If you aren’t someone who gets migraines, you probably know someone who does. One out of four homes have a migraine sufferer, and my hope is that you’re able to pass along this research to help someone you know.
Regular Exercise
We all know that exercise is good for us in many facets of our lives. In fact, regular exercise has been shown to reduce the frequency and intensity of migraines and even normal headaches. Exercise releases endorphins. When these endorphins are released, our body and mind can deal with stress and help us sleep better at night. Stress and inadequate or irregular sleep are two huge migraine triggers.
HIIT Exercise
Now, let’s get more specific. There is a growing body of evidence that indicates HIIT exercise (High Intensity Interval Training) has been best in reducing frequency and intensity of migraines. HIIT alternates between short anaerobic intense bursts of exercise followed by shorter rest periods. In a recent study, 24 participants were split up into 2 groups. One group did two 45-minute moderate continuous workouts a week, and the other did two 28-minute HIIT workouts a week. The HIIT workout group burned just as many, if not more calories, and showed to have less migraines throughout that month.
During a HIIT workout, your body must adapt and needs more oxygen throughout and after the workout. Researchers believe the need and use of more oxygen contributes to a lower migraine count.
Hydration
Along with stress and sleep, my biggest migraine trigger is dehydration. We always think we’re drinking enough water, but the truth is we rarely are. If you are prone to headaches, drink an additional six cups of water on top of your normal intake. If you are prone to headaches and exercise regularly, drink 12 cups on top of your normal intake.
Remember, BOTH the HIIT exercise group and the moderate intensity exercise group each saw improvements in their migraine frequency. Migraines can leave you feeling helpless and frustrated. However, exercise can be an excellent tool to prevent them!
HIIT Workout Example: x 5-8 Rounds
– High knees x :30s
Rest x :15s
– Body weight squats x :30s
Rest x :15s
– Jumping Jacks x :30s
Rest x :15s
– Pushups x :30s
Rest x :15s
– Butt Kicks x :30s
Rest x :15s
