Exercises for migraine — aerobic 3×/week cuts frequency 25-40%

Migraine has a long-running myth that exercise triggers attacks. The data says otherwise — for the majority of migraine sufferers, regular aerobic exercise REDUCES attack frequency over weeks. The 2019 Cochrane review on exercise for migraine prevention found 25-40% reduction in monthly migraine days with consistent aerobic training (3 sessions per week, 30-50 minutes at moderate intensity). Mechanism is multiple: BDNF release, CGRP modulation (the same target as new migraine medications), vascular tone regulation, and improved sleep architecture. Yoga adds RCT-grade evidence (Kumar 2020) — comparable efficacy via vagal tone and stress regulation. The minority who get exercise-INDUCED migraine should still try low-intensity walks + breath work before ruling movement out entirely.

Volya's catalogue carries the foundation: slow-arm-swing-walk for gentle outdoor cardio (sunshine + vitamin D bonus), standing-march for indoor cardio when the weather isn't cooperating, diaphragmatic-breathing for parasympathetic regulation, cat-cow for gentle mobility, supine-knee-to-chest for tension release, upper-trap-stretch and levator-scapulae-stretch for the neck tension that often precedes attacks, and scapular-retraction for desk-worker posture. The AI coach also knows the nutrition side — magnesium 400-600 mg/day (riboflavin 400 mg if cleared), consistent meal timing (skipping triggers 40% of sufferers), avoid known triggers (aged cheese, red wine, MSG, nitrates, chocolate — test one at a time), hydration, caffeine reduction trial. For migraine-with-aura, avoid Valsalva-heavy strength work as a known trigger. This page is informational — work with your neurologist or headache specialist for the full plan.