Exercise Guidelines for Managing Bipolar Disorder

Introduction

Regular exercise plays a crucial role in managing bipolar disorder symptoms and promoting overall mental health.

Benefits of Exercise

• Helps stabilize mood swings
• Reduces anxiety and depression symptoms
• Improves sleep quality
• Increases energy levels
• Enhances cognitive function

Recommended Exercise Types

Aerobic Exercise

• Walking: 30 minutes, 5 days per week
• Swimming: 20-30 minutes, 3 times per week
• Cycling: 20-30 minutes, 3-4 times per week

Mind-Body Exercise

• Yoga: 20-30 minutes daily
• Tai Chi: 15-20 minutes, 3 times per week
• Gentle stretching: 10-15 minutes daily

Safety Guidelines

During Manic Episodes

• Avoid high-intensity workouts
• Focus on calming activities like yoga
• Exercise with a companion when possible
• Stay hydrated

During Depressive Episodes

• Start slowly with 5-10 minute sessions
• Gradually increase duration
• Choose enjoyable activities
• Set realistic goals

Warning Signs to Stop

• Excessive fatigue
• Dizziness
• Rapid heart rate
• Feeling overheated

Tips for Success

1. Maintain consistent timing
2. Track your exercise and mood
3. Join group activities when stable
4. Communicate with your healthcare provider
5. Adjust intensity based on mood state