For over a month now, I have been covering technical areas of migraine condition to increase our understanding of the internal dynamics of this neurological disease. Today’s post will encompass what we can do in terms of physical activities and exercises to keep the migraine beast best tamed- i.e. we will look at the external dynamics which is within our control. Remember, our aim should be to:
a. Increase levels of Serotonin
b. Increase levels of the pain-fighting Endorphin
c. Increase levels of Dopamine
All repetitive movements raise serotonin levels. This includes chewing, massages and the like, though the elevation in serotonin levels through such activities is marginal and ephemeral.
Significant increase in serotonin combined with endorphin and dopamine levels occur at the time of any activity that involves continuous or continual exertion for a certain period of time – a minimum of 20 minutes. If you can incorporate repetitive movements to such an exercise sessions, it would augment the effect of serotonin and endorphin. Let’s look at the activities that can give such benefits:
1. Brisk Walking
4. Weight training
5. Cycling – outdoors and stationary
11. Aerobics – Step, Circuit training etc
13. Any Sport
14. Gym activities – treadmills, elliptical, rowing machines, push-ups etc
15. Any other activity that causes you to exert for 20 minutes at one go (with possible rest periods built in)
If you have never done exertive physical activities before or have led a sedate life, it is advisable to keep your exercise routine to 30 minutes every other day. If you do not have the luxury of working out 30-minutes in a single go, break it up. You can fit in lots of 10 minutes thrice in a day. It all adds up.
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