For a long time, I thought fitness and chronic migraines couldn't coexist. On one side, I knew how good movement was for my mental health, stress levels, and overall well-being. On the other, I live with chronic migraines—something that can turn even the smallest effort into too much.
Over time, I’ve learned that staying active is possible with migraines, but it looks very different from the mindset that fitness culture often promotes. For me, it’s all about balance, flexibility, and listening to my body—especially my head.
Despite the challenges, working out has actually been a net positive for my migraine management. Movement helps me:
Exercise doesn’t cure my migraines, but when done intentionally, it often helps prevent them from spiraling or makes flare-ups feel more manageable.
I’ve learned that not all workouts affect my migraines the same way. Some forms of movement feel supportive, while others require careful timing and buildup.
Lower-intensity workouts are my foundation.
These are the workouts I rely on consistently:
These allow me to move my body without spiking my heart rate too aggressively or overwhelming my nervous system. Strength training, in particular, has been empowering—it makes me feel strong without leaving me completely depleted.
Higher-intensity workouts are occasional, not constant.
When I’m feeling motivated and my body (and head) are cooperating, I’ll do:
But this always comes with a caveat: I have to work up to it. I don’t jump straight into intense workouts if I haven’t been feeling great. And I never schedule multiple high-intensity days in a row.
One of the biggest lessons I’ve learned is that stacking high-intensity workouts back-to-back is a recipe for a migraine flare—at least for me.
Instead, I alternate:
This balance helps prevent overstimulation and gives my body time to recover. Fitness doesn’t have to be all or nothing. In fact, for chronic migraine management, moderation is everything.
When I feel my migraines creeping in or intensifying, I don’t stop moving entirely—but I reduce the intensity.
That might look like:
And sometimes, it means skipping a workout altogether—and that’s okay too. Listening to my body isn’t quitting; it’s protecting my long-term health.
This is probably the hardest part: figuring out whether something is “hard because it’s challenging” or “hard because my migraine is flaring.”
There are days when:
Learning that difference took time and a lot of trial and error. Now, I try to check in with myself honestly instead of forcing my body to meet unrealistic expectations.
Living with chronic migraines has forced me to redefine success in fitness. Success isn’t hitting a PR or never missing a workout. It’s:
Some weeks look stronger than others—and that’s okay. My body isn’t failing me; it’s communicating with me.
If you’re navigating fitness with chronic migraines, know this: you don’t have to choose between your health and movement. You’re allowed to adapt, rest, push, and pull back as needed. Balance isn’t weakness—it’s resilience.
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