The Importance of Exercising Regularly for People With Bipolar Disorder (and Weekly Update)

Tips for getting started and how it benefits me.

Hi there!

It feels impossible that it can be Saturday night again. I swear I just hit send on last Sunday’s newsletter, and here we are again.

This week reminded me of the value of pacing yourself.

It’s the busiest time of the year at my day job where I work as a tax preparer and bookkeeper. As we enter the last 30 days, clients are starting to panic, and there’s more work coming in than we can do in an average day. The extra workload means I’ve gone from a 4-day to a 6-day work week, and that’s never a good thing, even when I’m in top form.

My boss reminded me today, though, that it will all get done.

Never have we left a client in the lurch, and somehow, everything eventually falls into place. I know he’s right, but it’s hard not to stress with so much still to be done.

Even though there’s six mountain-size piles on my desk and two boxes of client files under my desk, I quit work just after lunch today. Pushing myself is only making me more tired and preventing me from handling things at home.

Yes, I’m talking about you, the elephant-sized dust bunnies smiling at me from the corner.

Living with mental illness is a marathon.

You may have to sprint at times, but then it’s essential to return to a healthy stride. There’s no pace-car to keep you on track, so it’s up to you to check in with yourself and make sure you’re not doing too much.

Exercise is an area where many get off track, and thinking about that inspired this week’s featured post (below).

Physical activity can be tremendously helpful in managing your bipolar symptoms. This post gives you ideas for how to get started and includes a few ways exercise helps me.

I won’t pretend I’m sticking to my normal exercise routine in the chaos of tax season, but I do take a few minutes to take my mom’s dog for a walk every night. Those few minutes in nature helps me release the stress of the day while breathing in the wonderful scents of spring.

Take some time this week to check in with yourself.

Are you doing too much or keeping to a healthy pace? Is there a way to add more low-impact exercise to your schedule? The little things add up, so never downplay the power of even a five-minute walk.

In just over four weeks, my life returns to normal. That light on the horizon and all of you are keeping me going.

Thank you for riding the bipolar bus with me.

Until next time, keep fighting.

Scott Ninneman

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Featured Post:

The Importance of Exercising Regularly for People With Bipolar Disorder

Graphic made by author with Canva.

Raise your hand if you like exercising.

Don’t feel bad if your first response was negative. We all know the value of exercising, but finding the time and energy to do it often feels impossible. Many days, it’s the most-hated item on my to-do list, but I rarely regret finishing an exercise routine.

When I was first diagnosed with bipolar disorder, my doctor gave me a lot of advice. Among the many things she told me, one of the most important was to exercise regularly.

At first, I didn’t really understand why it mattered. I received my bipolar disorder diagnosis while in a psychiatric hospital. I weighed 116 pounds (52.6 kilograms), so exercise felt unnecessary.

Isn’t exercise just for weight loss? I thought. I was 23 and knew nothing about life. Or mental illness.

In the years since, the reality of just how vital physical activity is for managing my bipolar disorder has become clear. Exercise helps preserve my moods and releases bottled-up stress.

Here are some tips on how to get the most benefit from exercising regularly.

The Dos and Don’ts of Exercising With Bipolar Disorder

First, it’s important to start slowly.

If you try to do too much too soon, you may over-exert yourself and trigger bipolar symptoms. As you get older, over-exertion also means muscle aches and cramps. Nothing will turn you off about exercise faster than leg cramps keeping you awake at night.

Your initial goal should be to find an exercise routine that is sustainable and doesn’t require too much of a time commitment. For example, going for a walk around the block or taking a beginner’s yoga class are both great ways to get started.

Second, be sure to listen to your body.

Your body is sending you messages all the time, and this is never more true than when you start an exercise routine. Be aware of your limitations and don’t drive yourself too hard. If you become overwhelmed or think you're pushing yourself too far, take a rest or reduce the intensity and/or length of your workout.

Finally, don’t be afraid to ask for help.

If you’re not sure how to begin, talk to your doctor or a physical therapist. They can help you develop a safe and effective exercise routine that meets your needs.

Types of Low-Impact Exercise Good for Individuals With Bipolar Disorder

There are many different types of exercise that can be beneficial for those with bipolar disorder. Here are a few examples:

Yoga and Pilates: Yoga and Pilates can help promote relaxation and mindfulness, which can be helpful in managing bipolar symptoms.

Walking: Walking is a great way to get some moderate exercise without over-exerting yourself. When you walk outside, you also get the added benefit of Vitamin D from the sun.

Swimming: Swimming is a low-impact activity that can provide many of the same benefits as other types of exercise.

Remember, the key is to start slowly and pay attention to what your body is telling you. Failure to listen could trigger manic episodes.

Warnings About Over-Exertion and Manic Episodes

Exercise comes with an additional limitation when you have bipolar disorder.

Pushing yourself too hard or exercising too long can trigger manic episodes. While mania often starts with a boost of energy that feels good, it always comes at a heavy price. The harder you push yourself, the higher that price will be.

If you start to feel overwhelmed or like you’re over-exerting yourself, take a break or cut back on the intensity of your workout. While exercise is helpful, you need to focus on your mental health first.

See What Exercise Can Do For You

I understand if you’re skeptical.

It took a long time for me to become a believer about the value of exercise for managing bipolar disorder. However, now when I have to limit my physical activity due to increased work or family demands, I feel the negative impact on how I feel inside.

Exercise is an essential tool for managing your mental health, so it’s worth the effort to carve out time in your schedule to do it. When I stick to a routine of exercising at least three times a week, it helps keep my moods stable and prevents me from going too high or low.

Remember to start slowly, build up gradually, and always listen to your body to avoid any negative consequences. With a little effort, you can find the perfect exercise routine for you and your mental health.

I know it can be tough to get started. There will be times it feels too hard, so it’s okay to take breaks. Just don’t stay away for too long.

My favorite exercises are walking outdoors and working in my yard. When you find an exercise you enjoy, it makes you more likely to do it.

Exercise has helped me immensely in controlling my bipolar disorder, and I know you’ll find similar benefits. So if you’re looking for ways to improve your mood and stability, I urge you to give exercise a try. The benefits may surprise you.

What exercise do you like to do? Please share in the comments.

Until next time, keep fighting.

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Additional Reading:

• The Positive Parts of Day Two in a Psychiatric Care Center (Part 10)

• Day 2 in a Psychiatric Hospital: Adjusting to a New Reality (Part 9)

• What Is Bipolar Anger? An Insider’s Perspective on Rage

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