When Is It Safe to Work Out Following a Concussion? - GoodRx (2024)

A concussion can feel extra frustrating when you’re used to an active lifestyle. It’s important to give your brain and body a chance to recover. But the right kind of exercise can actually help you get back up on your feet again — as long as you don’t overdo it. We’ll walk you through how to safely start exercising again after a concussion.

Can you work out if you have a concussion?

You can work out if you have a concussion — though your workout routine may need to change. Experts found spontaneous physical activity doesn’t harm concussion recovery when done with caution.

This is a relatively new recommendation. In the past, complete rest has been the standard advice. But this comes from older studies that specifically looked at intense physical exertion during recovery. The researchers found concussion symptoms worsened during periods of high heart rate. But they didn’t study the effects of gentle exercises and more moderate increases in heart rate.

Newer research supports the introduction of gentle workouts after a concussion. Experts found aerobic exercise — at an intensity that doesn’t worsen symptoms — aids healing. This helps people return to their active lifestyle, without setting themselves back in their recovery.

But it’s important to note that just because you can exercise doesn’t necessarily mean you’ll want to. Even though a concussion happens in the brain, it affects your physical energy, too. So be gentle with your body, and listen to your symptoms.

Does exercise help with concussion recovery?

Research suggests that exercise can help with concussion recovery.

But in order for exercise to help after a concussion, it’s important to maintain a gentle workout intensity. Exercise that’s too intense can be counterproductive. Stay below 70% of your maximum heart rate. More importantly, you should stop and rest if you notice your symptoms worsen — no matter your heart rate.

Regulating the intensity of your workout is the most important way to make sure exercise helps — not hurts — your recovery progress. But there are additional guidelines that will help keep you safe.

When is it safe to exercise after a concussion?

It’s best not to exercise in the first 2 days of recovery. During this time, stick to only slow walking with your daily activities. Research suggests that this type of slow walking during the first 48 hours speeds up healing, but don’t push yourself. You should only resume your active lifestyle when your brain is ready.

If you feel up to it, you can try some aerobic exercises after day 2 of concussion recovery. Following these general guidelines can help you stay safe:

• Start with gentle exercise to see if it worsens your symptoms. Stop exercising if your symptoms increase during or after exercise.

• Keep your heart rate under 70% of its maximum threshold. For example, someone who is 30 years old normally has a maximum heart rate of about 190 beats per minute. While recovering from a concussion, they should keep their heart rate under 130 beats per minute.

• Remain hydrated before, during, and after your workouts. Dehydration intensifies concussion symptoms.

• Avoid exercising in excessive heat. High temperatures affect brain function in people even without concussions. It can also contribute to dehydration.

• Don’t exercise where there’s a risk of falling. This puts you at risk for a second head injury, which can be really serious. (We explain this in a little more detail below.)

It’s best to stick with gentle exercises during concussion recovery, especially when you first start. Try for 5 to 10 minutes of light walking, jogging, or biking. And stay away from any exercise that requires strenuous physical labor, like weight lifting and contact sports.

Finally, it’s important to pay attention to your diet for a safe and fast recovery. The brain uses 20% of your caloric intake to fuel itself. So you may need to eat more while your brain is healing, especially if you’re exercising.

Symptoms to track while exercising

Staying in tune with your body and concussion symptoms while exercising is important. If you experience any of the following issues, you should sit down and rest:

• Headache or pressure sensation

• Dizziness or lightheadedness

• Balance issues

• Blurry vision

• Sensitivity to light or sound

• Nausea or vomiting

• Confusion or memory problems

• Extreme fatigue

If symptoms return during activity, they usually don’t last more than 1 hour. Continue to rest and try again the next day. But if your symptoms aren’t getting better with rest, contact your healthcare professional.

What are the risks of exercising after a concussion?

If you do too much too soon, you could prolong your recovery. That’s why starting slowly and gradually is the best path forward.

The other risk with exercising after a concussion involves another head injury. Getting another head injury while recovering from the first can increase swelling and pressure in the brain, which can be fatal. Second-impact syndrome is rare but serious. This is why it’s important to work out in a safe environment on even and stable surfaces.

But you can keep yourself safe by following these three main guidelines:

• Make sure your healthcare professional says it’s OK.

• Resume physical activity slowly with short, gentle workouts.

• Pay attention to your symptoms, and stop if you notice they’re getting worse.