Study: Moderate Aerobic Exercise for Migraine

There are a whole host of lifestyle and exercise recommendations for fighting migraine. A fascinating study published this month in The Journal of Headache and Pain looked at how much solid evidence there is for various types of “therapeutic exercise”, and included studies of everything from high-intensity interval training to relaxation techniques.

Each type of exercise was given a grade from B to D. What will especially catch your eye are the specifics about aerobic exercise, so let’s take a closer look.

As I studied, I was surprised to discover that I was a little weak on the actual definition of “aerobic”. Citing The American College of Sports Medicine (ACSM), this article from the National Library of Medicine defines “aerobic exercise as any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature”. “Aerobic” refers to the use of oxygen, so think of anything that requires extra oxygen. But that’s not necessarily sprinting – it could be much less intensive, such as walking.

Other examples would include jogging, swimming, and stair climbing.

As you can tell, there is actually a wide range of aerobic activity. So what has the best evidence as a migraine-fighter? Several studies recommended aerobic exercise in general, and some specifically “moderate-intensity continuous aerobic exercise”. Low intensity did not seem to do as well as moderate intensity, but it still earned a “C” score on the evidence scale.

So basically, any aerobic exercise is a step in the right direction, with moderate-intensity having the most studied benefits. Moderate aerobics three times a week is the specific recommendation.

The benefits found in the studies included:

• Decreased pain frequency
• Decreased pain intensity
• Decreased pain duration
• Decreased disability
• Increased quality of life

That may seem vague, but remember that these were studies specifically designed to measure improvement, so this is more than just “I seem to feel a little better”. This is a significant improvement.

For those with migraine, it seems to be wise to start slowly and gradually increase the intensity of your exercise, being sure to stay hydrated. The Cleveland Clinic has a great article introducing aerobic exercise here.

Also, the American College of Sports Medicine has a chart explaining “intensity” more specifically. Don’t get nervous – if you can add any kind of movement to your life, it should help your quality of life. These exercises don’t need to be intense – but you will need to push yourself a little. Here’s the chart: Tips for Monitoring Aerobic Exercise Intensity.