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In this blog, I’ll share the exercise that has proven to be the most effective for concussion recovery. You may think, I already exercise, and it’s not working for me, or I don’t feel any benefits. Please read on because I’m talking about a specific type of exercise that has been specially developed and proven to work for people with concussions.
I’ve experienced its benefits myself and seen it work for many others. But before I dive in, I want to address the confusion around concussion exercise advice.
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Why Concussion Recovery Advice is So Confusing
There’s so much conflicting advice on which concussion physical therapy exercises are most benefical.
One person might tell you not to push yourself at all, while another says you need to push harder. Then, someone else tells you to avoid exercise completely.
I get it—it’s overwhelming. And if you follow incorrect advice from non-experts, it can lead to setbacks or worse symptoms. This cycle of confusion and overwhelm affects about 90% of people with a concussion.
That’s why it’s so important to learn about the proven exercise method I’ll share here.
What is the Most Beneficial Exercise for Concussions?
The answer is interval training—but not just any interval training. This is a method specifically designed for people with concussions.
I first learned about it in 2019 when I went to Cognitive FX, a concussion clinic in Utah. I was skeptical at first, but once I started, I couldn’t believe the difference it made.
What is Interval Training?
Interval training involves short bursts of exercise alternated with recovery periods. For concussion recovery, the recovery periods involve a specific breathing exercise.
Dr. Mark Allen, a neuroscientist and co-founder of Cognitive FX, developed this approach. He’s done extensive research on interval training for concussions, and it’s helped so many people, including me.
Why Interval Training is Different
You don’t need to do intense workouts or long sessions to see results. In fact, you can start with just 10 minutes or even less. For example, you might begin with brisk walking or slow cycling.
The key isn’t how long or intense the exercise is; it’s about elevating your heart rate in a way that your body can handle.
Why Interval Training Works for Concussion Recovery
There are two main reasons why this type of exercise is so effective:
1. Boosting Neuroplasticity and BDNF
Every time you do interval training, it triggers the release of neurotransmitters, proteins, and increased blood flow in the brain. One of the most important chemicals released is brain-derived neurotrophic factor (BDNF).
BDNF promotes the growth of nerve cells and improves communication between brain cells. This is essential for rebuilding damaged connections after a concussion.
2. Regulating the Nervous System
Interval training helps regulate the autonomic nervous system, which includes the fight-or-flight (sympathetic) and rest-and-digest (parasympathetic) systems.
After a concussion, the fight-or-flight system often becomes stuck in overdrive. Interval training combined with breathing exercises helps retrain the nervous system, so it can respond appropriately and balance itself naturally.
My Experience with Interval Training
When I started interval training in 2019, I was skeptical because so many other treatments hadn’t worked for me. But I thought, Why not try one more thing?
Within just a few days, I noticed a difference. My head felt lighter, my focus improved, and my headaches reduced. I wasn’t stuck in fight-or-flight mode anymore.
In the first week at the clinic, I improved by 50%. Before that, I had only improved by 10% in two years. Over the next year of doing interval training at home, I reached 90% recovery.
Join My Free Masterclass on Interval Training
Because interval training helped me so much, I want to share it with more people. That’s why I created a free masterclass where I’ll dive deeper into this method and another proven approach I learned at Cognitive FX.
You can join the masterclass on Thursday, November 21, 2024, or Friday, November 22, 2024. I’ll also answer your questions in this live session.
If you’re reading this after those dates, don’t worry—I’ll host more masterclasses, so check the link below for updated times.
I love hosting this masterclass and engaging with all of you, but it takes a lot of effort to organize. That's why it's only available for a limited time. Make sure to sign up and join before it's too late!
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