Introduction
Regular exercise can be a valuable tool in managing bipolar disorder symptoms. This program provides guidelines for safe and effective physical activity as part of your treatment plan.
Benefits of Exercise for Bipolar Disorder
- Helps regulate mood swings
- Reduces stress and anxiety
- Improves sleep quality
- Increases energy levels
- Enhances overall well-being
Getting Started
Safety First
- Consult your psychiatrist before starting any exercise program
- Start slowly and gradually increase intensity
- Monitor your mood before, during, and after exercise
- Stop if you experience unusual symptoms
Recommended Activities
Low-Impact Options
- Walking (20-30 minutes daily)
- Swimming
- Yoga or gentle stretching
- Stationary cycling
Moderate-Intensity Options
- Brisk walking
- Light jogging
- Dance classes
- Resistance training with light weights
Weekly Exercise Schedule
Week 1-2
- 3 days per week
- 15-20 minutes per session
- Focus on walking and stretching
Week 3-4
- 4-5 days per week
- 20-30 minutes per session
- Add low-impact activities
Week 5 and Beyond
- 5-6 days per week
- 30-45 minutes per session
- Incorporate variety of activities
Important Guidelines
-
Timing
- Exercise during stable mood periods
- Avoid intense exercise during manic episodes
- Morning exercise often works best
-
Intensity
- Use the "talk test" - you should be able to hold a conversation
- Keep heart rate at 50-70% of maximum
- Rest between activities
Warning Signs to Watch
- Excessive fatigue
- Rapid mood changes during exercise
- Sleep disturbances
- Increased anxiety
Tracking Progress
Maintain a log of:
- Exercise type and duration
- Mood before and after
- Energy levels
- Sleep quality
Emergency Contacts
Keep these numbers handy:
- Your psychiatrist
- Emergency services
- Support person's contact
Always remember that exercise is one component of your treatment plan and should be combined with proper medication and therapy as prescribed by your healthcare team.