Managing Bipolar Disorder: The Power of Exercise

Exercise Can Help Bipolar Disorder. 

  A regular workout can make mind and body more fit. Learn how exercise can keep bipolar mood swings in check. Resource: By Regina B. Wheeler Medically reviewed by Pat F. Bass IIl M.D.

 

If you’re struggling with bipolar disorder, starting a workout program could make you feel better. Exercise can improve your mental health, boost self-esteem, promote better sleep, and make you feel and look good.

Maintaining an overall healthy lifestyle, which includes eating well, getting enough sleep, and reducing stress, can improve the quality of life for bipolar disorder patients, according to the Depression and Bipolar Support Alliance (DBSA). Exercise is another important lifestyle component that can help keep mood swings at bay.

Louisa Sylvia, PhD, a psychologist at the Bipolar Clinic and Research Program at Massachusetts General Hospital in Boston, studies the impact of exercise and lifestyle regularity on bipolar disorder. Sylvia says regular exercise can help prevent episodes of bipolar depression, but it’s unclear if it can prevent or improve a manic mood — patients have reported both positive and negative effects of exercise on mania, and more research is needed in this area.

According to the American Psychological Association, studies indicate that exercise is a powerful weapon to fight depression. Other research indicates it is useful in the treatment of anxiety, self-esteem issues, and addictions, all of which can plague bipolar patients. It appears aerobic exercise, like walking and running, works better on bipolar depression than weight training, says Sylvia.

The President’s Council on Physical Fitness and Sports reports that, in addition to the other benefits, regular, vigorous exercise can promote more restful sleep. It is vital for people with bipolar disorder to get good, consistent sleep to avoid mood swings.

You’ll want to time your exercise just right. It’s best to work out vigorously in the morning or in the late afternoon, and do only a light exercise that relaxes — like yoga — just before bedtime, according to the National Sleep Foundation.

Exercise and Bipolar Disorder: Staying Motivated

Sticking to an exercise program is tough for a lot of people and can be particularly difficult for a person with bipolar disorder. Says Sylvia, “During a manic episode, it’s hard for the person to follow through on a schedule, such as planning daily or weekly exercise.” When depressed, you may have negative thoughts or feel physically sluggish, so it’s difficult to get mentally or physically motivated to exercise.

The DBSA has these suggestions for starting and staying with a workout program:

  Pick a form of exercise you enjoy. Don’t make it feel like a chore. If you hate running, try something like dancing or swimming. It’s more likely you will stick with an exercise you find pleasant.

    Start slowly and work up to a healthy frequency. If you push yourself too hard in the beginning, you might get discouraged and quit. A long-term exercise goal of 30 minutes a day for at least three days a week is optimal.

    Consult your doctor before beginning. Your overall health may dictate what type of exercise — and how much — is best for you. Exercise can interfere with some medications you are taking for your bipolar disorder. You may need to take special precautions when you exercise, such as drinking extra water.

    Find an exercise buddy. The companionship may provide more motivation and good social interaction. Just make sure it’s someone who brings calm into your life, not stress.

As Sylvia points out, “Exercise is not a stand-alone therapy.” It should be used along with medication, psychotherapy, and lifestyle management. “Exercise affects people differently,” she adds. “Future research may help determine who will benefit the most.”