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Cardio & conditioning

Migraine cycling workout

In a Swedish trial of 91 adults with migraine, this session on an exercise bike 3 times a week for 3 months cut attacks about as much as a daily relaxation programme or the preventive medicine topiramate, and no side effects were reported with exercise. The trial compared it with those two, not with doing nothing. Effort is rated out of 20 on the Borg scale: 11 is light, 13 somewhat hard and 15 hard. The long, gentle warm-up matters, so if exercise has set off attacks before, use the easier version in the first 2 weeks. Have a snack 1 to 2 hours before, and drink before, during and after. Brisk walking, a cross-trainer or swimming at the same efforts work too (our suggestion).

45 minBeginner4 movesCardio machine · A wallQuads · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling15 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoStart very easy and build slowly. By the end you're warm and breathing a little harder but can still talk easily: 11 to 13 out of 20Harder: Air bike intervals

Steady

  1. Stationary cycling20 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoSomewhat hard to hard, 14 to 16 out of 20: breathing hard, talking only in short phrases. In your first 2 weeks, ride 10 minutes at 12 to 13 instead, then buildHarder: Air bike intervals

Cool-down

  1. Stationary cycling5 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasy pedalling, back to 11 to 13Harder: Air bike intervals
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSitting, breathing gently in and out with no holdsEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Contract-relax hamstring stretch (PNF)
  4. Standing Quad Stretch30 s each side
    Beginner · 3D demoHarder: Face-down quad and hip flexor stretch with a strap

Tips

  • Ride 3 times a week for at least 8 to 12 weeks before you judge it: the trial ran for 3 months, and a 2023 exercise guideline for migraine graded this kind of steady aerobic exercise B.
  • Keep to the same days and times. The Migraine Trust says going all out on days you feel well, then doing nothing, is the inconsistency most likely to set off attacks.
  • Don't exercise on an empty stomach, and drink water or an isotonic drink before, during and after. In hot weather, use a fan or ride in the cooler part of the day.
  • If you feel an attack coming on, stop, take your usual treatment and rest. If sessions keep setting off attacks, stay with the easier first-weeks version for longer.
  • A headache brought on by exercise, especially the first time, needs an urgent GP appointment or a call to 111. Call 999 for a sudden, extremely painful headache.
  • Keep taking any migraine medicines: exercise works alongside them, not instead of them.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the migraine cycling workout take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 4 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.