In my Toronto, Canada, physiotherapy practice, where I focus on neck and headache pathology, I often suggest micro dosing on exercise.
Is all movement exercise? No. Exercise is an 'exertional' activity. And exercise and the sequelae of it, are enormously important for our well being. The physical effects on our organs, tissues, joints, heart, lungs and circulation, on all of our body systems, is a natural, and essential part, of maintaining good function and health. The mental health benefits are also well documented and researched, from clarity of thought, to calmness, confidence and more.
The problem with exercise and headache, is that sometimes there is an intolerance of the head and neck to it. Some people will consistently develop a headache after exercising, between minutes and 24 hours from it in my experience. BUT, we all want to exercise as we know it is good for us, and we feel that we should do it. So now what?! Can you relate? This leads to an unfortunate aversion, and fear of those activities. Over time, this can lead to one making poor health decisions, not realizing the fear that is driving it.
So for this conundrum, I advise modifying the intensity of the exercise. But to facilitate the body's adaptation to the movement patterns, to prime the neuromuscular firing, and to strengthen and improve endurance, the frequency of the exercise should be 5-7 days per week. If you want to get better, start low and go often (be it run-walking, a short yoga vinyasa, you fill in the blank). This gradual progression of length of session, and intensity of session, will allow your body a chance to adapt to the stressor that is the exercise.
Add to this, a proper neck examination, with appropriate treatment (in case there are issues that are found at joints and / or muscles that need some assistance), and you are off to the races.
You see, by starting on a micro dosing program of something that you love (after all, life is too short to do a form of exercise that you don't find fun and motivating!), you are moving your body in the right direction. One that will promote better sleep (a HUGE factor with headache), mood, stress management, dietary choices, better hydration and pain management.
When confronted with persistent headache, that is especially sensitive to exercise, know that there is a way to climb that mountain!
All the very best,
Keith
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