How to begin exercise after an Acute concussion
How to Safely Reintroduce Exercise After a Concussion
So... you’ve had a concussion, and now you’re wondering, “When can I start exercising again?” It’s a common question, but the answer can feel a little confusing... or even frustrating at times. Many people are left unsure about what type of exercise to do, how intense it should be, or even when to start moving again. It’s not uncommon to feel like you’re stuck between doing too much or not doing enough... and neither of those options feels right.
We are going to dive into the details of aerobic exercise after concussion today. Please don’t forget to tune intoEpisode 10 of the Concussion Nerds Podcast to listen to our full discussion!
The truth is, aerobic exercise can play a big role in your recovery process — if you do it the right way.
Why Aerobic Exercise Matters in Concussion Recovery
Let’s start with why aerobic exercise is so important after a concussion. After a brain injury, your body craves movement to promote healing... but only in ways that don't overwhelm your system. Aerobic exercise, when done properly, helps increase blood flow to the brain, boosts neuroplasticity (your brain’s ability to heal and adapt), and regulates your autonomic nervous system, which is key in helping you feel balanced again.
But... like everything with concussion recovery... it’s all about timing and intensity.
Choosing the Right Aerobic Exercise
Now, the first step in reintroducing exercise is to choose the right type of aerobic activity that suits *you*... based on how you’re feeling and your current symptom levels. There’s no one-size-fits-all approach, and your journey is unique, so it’s crucial to listen to your body. For some, walking might be the best place to start, while others might feel comfortable with light cycling or swimming.
Remember, this isn’t about hitting the gym hard or pushing yourself to the limit. In fact, overdoing it too early can set you back and prolong your symptoms. So... think gentle movement, something that feels manageable without triggering too much dizziness, headaches, or fatigue.
How to Get Started: A Step-by-Step Protocol
Once you’ve chosen the right activity, it’s time to ease back into aerobic exercise in a way that supports your recovery, not hinders it. This step-by-step approach will help guide you:
1. Start slow and controlled – Begin with short periods of low-intensity exercise, like 5-10 minutes of walking or light cycling.
2. Monitor your heart rate – Keep your heart rate within a safe zone. A good starting target is 60-80% of your maximum heart rate (which is generally calculated as 220 minus your age). This allows you to move without overstimulating your brain.
3. Progress gradually – As you start to feel better, you can gradually increase the duration and intensity of your exercise. Add 1-2 minutes to your workout each time, or increase the intensity slightly... but always be mindful of how your body responds.
4. Listen to your symptoms – This is key. If your symptoms start to flare up, it’s your body’s way of telling you to pull back. Rest, recover, and try again later.
This protocol is about finding a balance between moving enough to promote healing... but not so much that you overwhelm your system.
Recognizing Progress and Adjusting Your Routine
As you follow this gradual return to exercise, it’s important to recognize the signs of progress. Maybe you’re able to walk for 15 minutes instead of 10 without a headache... or perhaps you can cycle at a slightly higher intensity without feeling dizzy. These small victories are worth celebrating!
And when you notice your body adapting well to your routine, that’s when you can begin to push just a little more... but only if you’re feeling up to it. Adjust your exercise intensity or duration based on your body’s cues. It’s not about rushing the process; it’s about steady progress.
Your Recovery Journey is Unique
At the end of the day, everyone’s recovery journey looks different. There’s no “one-size-fits-all” when it comes to reintroducing aerobic exercise after a concussion. What works for one person might not work for another... and that’s okay. The key is to go at your own pace, listen to your body, and adjust as needed.
Getting back to exercise after a concussion isn’t just about strengthening your body — it’s about helping your brain heal. By reintroducing aerobic activity in a way that supports your unique recovery, you’re giving yourself the best chance to feel strong, balanced, and on the path to full recovery.
So... if you’re unsure where to start or how to safely reintroduce aerobic exercise after your concussion, I hope this guide helps you find your way. And don’t forget to tune into Episode 10 of the Concussion Nerds Podcast to get more details and discussion. Remember, this process is about *progress* not perfection, and with the right approach, you’ll get there... one step at a time. ~Natasha Wilch
