Working Out With a Concussion: When and How to Get Moving Again
If you’re someone who stays active, a concussion can be frustrating. Your usual workouts are suddenly off the table, and it’s hard to know what’s safe. Can you go for a walk? Can you lift? When can you get back to your sport?
The short answer is that most people can, and should, start moving again sooner than they might expect. The key is choosing the right activities and knowing when to ease off. Here’s how to approach working out with a concussion.
Can You Exercise With a Concussion?
Yes, in most cases, with the right approach. Current international guidelines recommend a short period of relative rest, about 24 to 48 hours after the injury, followed by a gradual return to light physical activity.
This is a big shift from older advice. Research now shows that long periods of strict rest can slow recovery, while light, well-managed exercise can support it. The American College of Sports Medicine summarizes the evidence this way: strict rest and high-intensity exercise both work against recovery, while early light aerobic activity helps.
So the goal isn’t to avoid exercise. It’s to do the right amount of the right kind, and build from there. For a full walkthrough of the recovery stages, see our guide to concussion rehabilitation and what to expect.
Activities You Can Do With a Concussion
Once the first 24 to 48 hours have passed, these are generally good places to start:
- Walking. Easy walks, starting at 10 to 15 minutes, are one of the best early activities. Flat routes are easiest to start with.
- Stationary cycling. A stationary bike lets you raise your heart rate gently with almost no risk of falling or impact.
- Gentle mobility and stretching. Light movement for the neck, shoulders and hips can ease stiffness, especially if your neck took a hit.
- Light daily tasks. Easy chores, cooking and short outings all count as activity and help rebuild your tolerance.
- Short, low-stimulation mental activity. Reading, podcasts and conversation in small doses, with breaks when you need them.
Start with less than you think you can handle, then add a little time or intensity every day or two if symptoms stay settled.
What to Avoid While Your Brain Heals
Some activities carry more risk early in recovery, either because they’re likely to spike symptoms or because they risk another blow to the head.
- Contact sports and anything with a fall risk. Hockey, rugby and soccer, but also skiing, mountain biking, climbing and skateboarding. A second injury before the first has healed can make recovery much longer. Medical clearance is required before returning to contact or fall-risk activities.
- High-intensity workouts. HIIT classes, sprints and maximal efforts are better saved for later stages.
- Heavy lifting. Maximal lifts, and lifts where you strain and hold your breath, tend to aggravate symptoms early on. Light resistance training can usually come back sooner than heavy lifting.
- Busy, overstimulating environments. Loud, bright gyms or group classes with lots of movement and music can be a lot for a recovering brain. A quieter setting may be easier at first.
How to Tell If You’re Doing Too Much
The guiding principle is to stay symptom-limited. A small increase in symptoms during or after activity is generally okay, as long as it’s brief and settles within about an hour.
A simple way to track this is to rate your main symptom, like headache or dizziness, from 0 to 10 before you start. Many clinicians use a rule of thumb of no more than a 2-point increase that settles within an hour.
Stop and rest for the day if:
- Symptoms jump more than a little during activity
- Symptoms are still elevated more than an hour afterward
- You feel noticeably worse the next morning
- New symptoms appear, like vision changes or nausea
If that happens, rest for the remainder of the day and try again the next day at the same level. Setbacks are normal and don’t mean you’ve undone your progress.
If you ever notice worsening headache, repeated vomiting, weakness, confusion or other alarming symptoms, seek emergency care right away.
Building Back to Your Regular Workouts
Returning to your usual training is a gradual climb, not a single step. A typical progression looks like this:
- Easy walking and stationary cycling
- Longer or slightly harder aerobic sessions, plus light resistance training
- Sport-specific movements and drills without any contact or fall risk
- Higher-intensity training without contact, once cleared by a doctor
- Full practice, then full return to sport or unrestricted activity
Guidelines recommend spending at least 24 hours at each stage before moving on. Many people take longer, and that’s okay.
Why Guidance Makes a Difference
It’s easy to get this wrong in either direction. Some people are so cautious they stay inactive for weeks, while others jump back into full workouts and end up with a flare that sets them back.
A kinesiologist can take the guesswork out. At West Coast Kinetics, our one-on-one kinesiology sessions include a structured, symptom-guided exercise plan built around your recovery. Your kinesiologist tracks how you respond, adjusts your program as you improve and helps you return to the activities you love with confidence.
If neck pain, dizziness or headaches are a big part of your symptoms, our physiotherapy team can assess and treat those issues alongside your exercise program. For specific exercises to try, see our guide to effective exercises for concussion recovery.
Frequently Asked Questions
How soon can I work out after a concussion?
Most people can begin light activity like walking or stationary cycling after about 24 to 48 hours of relative rest. More intense workouts come back gradually over the following days and weeks, depending on how your symptoms respond.
Can I lift weights with a concussion?
Light resistance training can usually be reintroduced fairly early in recovery. Heavy lifting, especially lifts that involve straining or holding your breath, is best saved for later stages once symptoms have settled.
Is it okay if my headache gets a little worse when I exercise?
A mild increase that settles within about an hour is generally acceptable. If symptoms rise sharply, last longer than an hour or leave you feeling worse the next day, stop for the day and try again at the same level tomorrow.
When can I go back to my sport?
It depends on your recovery. Contact sports and activities with a fall risk require medical clearance first. Most people move through several stages of increasing activity before returning fully.
What if I was concussed in a car accident?
If you’ve been in a motor vehicle accident in BC, you may be eligible for ICBC active rehabilitation. West Coast Kinetics bills ICBC directly.
Get Back to Moving, Safely
Returning to exercise after a concussion takes patience, but the right plan makes a real difference. If you’re ready to get moving again, our team in Point Grey, Vancouver can help you do it safely.
Book a session at West Coast Kinetics
This article is for general information and is not a substitute for medical advice. If you think you’ve had a concussion, see a doctor.