Safe Exercise After a Concussion: How Movement Supports Brain Recovery

Jul 3

If you’ve had a concussion, the idea of exercising might feel confusing—or even risky. But done the right way, movement can actually support your recovery, not delay it.

The key is knowing how and when to reintroduce physical activity into your healing process.

Let’s break down the science of why light aerobic exercise is beneficial after a brain injury, how to exercise safely, and what signs to watch for along the way.

Why Exercise Matters After a Brain Injury

Contrary to outdated advice recommending complete rest after a concussion, we now know that prolonged inactivity can actually prolong symptoms, increase anxiety, and reduce blood flow to the brain.

Research supports that light aerobic exercise, when introduced at the right time, can:

Improve autonomic nervous system function
Increase blood flow and oxygen delivery to healing brain tissue
Boost mood and reduce post-injury depression or anxiety
Enhance sleep, which is critical for brain recovery

A study published in JAMA found that early, controlled aerobic exercise reduced persistent post-concussion symptoms in adolescents. More recent systematic reviews confirm that physical activity improves outcomes across all age groups.

If you're wondering where to start or how to progress safely, a guided program can make a world of difference.

Curious about a structured recovery path? The Concussion Solution offers step-by-step support tailored to your stage of healing.

When Is It Safe to Start Exercising After a Concussion?

The timing of exercise after a concussion depends on your individual symptoms and nervous system stability. In general:

First 24–48 hours: Relative rest is still advised.
After 48 hours: If symptoms are stable and manageable, light physical activity may be reintroduced gradually.

This doesn’t mean intense workouts. It means starting with low-intensity, non-contact activities like:

Walking at a gentle pace
Stationary cycling with low resistance
Gentle yoga or stretching

A 2022 consensus statement from the International Conference on Concussion in Sport confirms that early, symptom-limited activity is both safe and beneficial. If symptoms worsen—such as dizziness, headache, or nausea—that’s your signal to scale back.

Learn about high blood pressure after a concussion

How to Start Exercising After a Brain Injury

Ready to try light activity? Here’s how to reintroduce exercise after a concussion safely and effectively:

Start Small

Begin with 10–15 minutes of light activity. Track how you feel both during and after. Look for signs of symptom escalation (headache, fogginess, dizziness) and adjust accordingly.

Monitor Symptoms

Keep a symptom journal and track what happens with different activities. This helps you understand your tolerance and make informed adjustments.

Be Consistent

Daily movement at a tolerable level is far more effective than occasional, intense workouts. Aim for 4–5 sessions per week of low to moderate aerobic exercise.

What to Avoid With Exercise After Concussion

Certain types of activity can trigger setbacks if introduced too soon:

High-intensity interval training (HIIT)
Heavy weightlifting
Sports with high re-injury risk (e.g., football, skiing, mountain biking)
Activities that require rapid head movement or complex visual tracking

A 2023 study found that overexertion during recovery is linked to prolonged symptoms, particularly in those with autonomic dysfunction.

If you experience a setback, reduce intensity and revisit baseline-level activity. This does not mean you're regressing—it simply means your brain needs more time to process the stress of movement.

Want support through the ups and downs? Join The Concussion Solution for expert guidance and practical tools you can implement at home.

Exercise for Post-Concussion Syndrome: Special Considerations

If your symptoms have lasted for several weeks or longer, you're not alone. Many individuals with post-concussion syndrome benefit from exercise—but only with a personalized approach.

Common challenges include:

Autonomic nervous system dysfunction (e.g., POTS-like symptoms)
Oculomotor or vestibular impairments
Activity-induced fatigue and sensory overload

For these individuals, exercise must be carefully titrated and integrated with visual, vestibular, and cognitive therapies.

The Concussion Solution was specifically developed to support individuals with post-concussion syndrome, using evidence-based movement protocols, breathwork, and pacing strategies. You don’t have to figure it out alone.

Movement Is Medicine—When It’s the Right Dose

Exercise after a concussion isn’t about pushing through symptoms. It’s about gradually restoring your body’s ability to regulate itself, deliver oxygen to healing brain tissue, and rebuild endurance over time.

The key is structure, pacing, and symptom monitoring.

When done right, movement becomes one of the most powerful tools in your recovery toolkit.

Ready to Take the Guesswork Out of Concussion Recovery?

The Concussion Solution includes:

Step-by-step instructions to reintroduce safe exercise
Guided visual and vestibular retraining
Breathwork and pacing for nervous system regulation
Personalized strategies for managing post-concussion syndrome

Start your recovery journey today