In this episode, host Lindsay Weitzel, PhD, is joined by Sam Kelokates, PT, DPT, founder of Kelos Physical Therapy, to discuss how people living with migraine and other headache disorders can approach exercise safely and effectively.

They explore how physical activity can both trigger and help prevent migraine, what the research currently shows, and how to build an exercise routine that supports long-term headache management. The conversation focuses on practical strategies—like setting realistic goals, pacing intensity, planning around triggers, and adapting workouts during different phases of migraine.

Topics covered include:

- How exercise affects migraine frequency, disability, and quality of life

- When it’s safest to exercise in relation to migraine attacks

- Why the nervous system—not just muscles—matters in exercise tolerance

- The “rule of too’s”: too much, too soon, too often, too hard

- How to use pain thresholds to guide activity

- Adapting workouts on bad days and planning for consistency

- Environmental and sensory triggers to consider during exercise

- Treating exercise as part of a long-term migraine management plan

This episode offers practical guidance for people living with migraine, headache disorders, and clinicians supporting them who want to incorporate movement in a safe, sustainable way.