Bipolar disorder affects around 1.8% of Australians each year, according to the Australian Bureau of Statistics. That’s over 450,000 people managing the ups and downs of mood episodes ranging from manic highs to depressive lows. Whilst medication and psychological therapies remain the cornerstones of treatment, more Aussies are now looking at lifestyle changes like exercise to help manage symptoms and improve quality of life.
But when it comes to bipolar disorder, not just any exercise plan will do. It must be safe, balanced, and tailored to support mental health without triggering symptoms. In this post, we’ll explore safe and sustainable exercise plans for people with bipolar disorder and how movement can become a positive part of everyday life.
Benefits of exercise for people with Bipolar Disorder
Exercise offers multiple benefits for people living with bipolar disorder:
|
Improves mood |
Boosts feel-good chemicals like serotonin and endorphins
|
|
Supports better sleep |
Sufficient and good quality sleep is critical for mood stability
|
|
Reduces stress and anxiety
|
Lowers the body’s stress hormones like cortisol whilst boosting endorphins, the body’s natural mood elevators
|
|
Enhances physical health |
Provides support for your health and wellbeing which can be impacted by medications
|
|
Builds routine
|
This can help manage mood swings |
In fact, experts say that regular physical activity can reduce depressive symptoms and help improve mental wellbeing in people with bipolar disorder.
Best Exercises for People with Bipolar Disorder
Choosing the right type of exercise is key. The goal is to find movements that are energising but not overstimulating.
Here are some of the best options:
|
Walking |
Low impact, flexible, and easy to adjust based on energy levels
|
|
Swimming/ Hydrotherapy |
Gentle on your joints and calming on the nervous system
|
|
Yoga and Pilates |
These practices combine movement with breathing and mindfulness
|
|
Cycling |
A good cardiovascular option but should be paced to avoid overexertion
|
|
Resistance training |
Light to moderate weights can boost your strength and mood
|
How much exercise is safe?
Health guidelines recommend adults aim for at least 150 minutes of moderate-intensity exercise per week, plus muscle-strengthening activities on two days. However, for people with bipolar disorder, it’s crucial to start small and adjust based on mood and energy levels.
During depressive phases, even a short 10-minute walk can be valuable. During manic phases, it’s important to avoid high-intensity, prolonged sessions that could fuel overstimulation.
Tips for safe and sustainable bipolar disorder physical activity
|
Start slow and build gradually
|
Avoid jumping into intense programmes to help avoid overstimulation, burnout, and injuries.
|
|
Keep a mood and exercise diary |
Track how different exercises affect your mood.
|
|
Set realistic goals |
Aim for consistency rather than perfection.
|
|
Prioritise calming activities |
This is especially important during high-energy or manic phases.
|
|
Work with health professionals |
Get guidance from an Exercise Physiologist or mental health professional.
|
|
Stay hydrated and nourished
|
Exercise affects your body chemistry, so, balance is key. |
The role of Exercise Physiologists in Bipolar Disorder care
Accredited Exercise Physiologists (AEPs) are trained to design tailored exercise programs for people with chronic conditions, including mental health disorders.
An AEP can help:
- Monitor for early signs of overexertion or mood shifts
- Tailor plans around the side effects of medication such as weight gain and fatigue
- Provide structured, safe programmes that evolve with your fitness level and recovery
According to Exercise & Sports Science Australia (ESSA), physical activity interventions led by AEPs have been shown to improve mental health outcomes. AEPs are trained to leverage the physiological and psychological benefits of exercise such as boosting endorphins, regulating stress hormones like cortisol, improving sleep, and promoting neuroplasticity – all of which are known to support better mental health outcomes.
Managing challenges: What to watch out for
Whilst exercise can be beneficial, people with bipolar disorder should be aware of potential challenges such as:
|
Overexercising during manic phases |
Overexercising can escalate energy levels further, risking physical and emotional burnout.
|
|
Low motivation during depressive phases |
This can make it difficult to start or stick to an exercise routine.
|
|
Sleep disturbances if exercising too late |
Evening workouts can overstimulate the body and disrupt sleep cycles.
|
|
Medication side effects |
Some medications may cause dizziness, fatigue, or changes in heart rate, affecting exercise safety.
|
Being mindful of these factors and adjusting exercise routines accordingly is essential for long-term success.
NDIS Mental Health Services for Bipolar Disorder
In Australia, people living with bipolar disorder may be eligible for support through the National Disability Insurance Scheme (NDIS) if their condition significantly affects daily functioning. NDIS mental health services can include funding for therapies, psychosocial support, and tailored exercise programs delivered by Accredited Exercise Physiologists. These services aim to help participants manage symptoms, build daily routines, and improve overall wellbeing.
If you are an NDIS participant or exploring eligibility, consider speaking to your GP, support coordinator, or an NDIS-registered provider about accessing mental health supports tailored to bipolar disorder.
Embracing movement mindfully with support from our Exercise Experts
Exercise can be a powerful ally in managing bipolar disorder, but the key is mindful, sustainable movement that supports mood stability rather than disrupts it. By working with health professionals, listening to your body, and choosing calming, consistent activities, Aussies living with bipolar disorder can safely enjoy the many benefits of physical activity.
If you or someone you know is looking for tailored exercise support, consider consulting one of our Accredited Exercise Physiologists at Healthstin or speaking to your GP about available programmes.
Call 1300 090 931 or click here to book your initial consultation.
