By Stephen Propst
Working out is more than stretching your legs, muscles, and tendons. You also need to work on what’s in your head.
It’s no secret that many of us who live with bipolar disorder are not as active as we should be. We focus so much on our illness that we forget to take care of our bodies. We don’t eat properly and don’t exercise enough. Before you know it, we’re out of shape. It’s time to take the matter seriously, especially in light of new research.
It turns out that having bipolar is similar to being a smoker when it comes to the risk of early death. According to Wayne Katon, MD, a psychiatry professor at the University of Washington, there’s a strong correlation between life shortening medical conditions—such as heart disease, stroke, and diabetes— and bipolar disorder. Reviewing 17 studies involving more than 331,000 people, he concluded that individuals with bipolar appear to have a higher mortality from a medical illness compared to those without a mood disorder.
Years ago I decided that, despite having bipolar disorder, I could recover. Now I’ve made a conscious choice to get my body in better shape, too. I found a terrific trainer and enrolled in a fitness program. Thus far, I’ve lost weight (and inches) and gained muscle mass. More importantly, I’m feeling better.
Don’t worry. I’m not suggesting that you hire a personal trainer. I am proposing that if you want to experience optimal recovery you must take brain and body into account. The two go hand in hand. The more I’ve come to understand the connection, the more a focus on my total health makes sense.
Indeed, there are significant parallels between mental and physical well-being. Whether working your mind to achieve stability or working out your body to build strength, a number of similarities exist. Let’s look at eight of them.
Perspective.
With physical and mental fitness, a healthy, balanced perspective is essential. Adopting the right mindset and reinforcing it with constructive self-talk is a must. A self-defeating attitude spells disaster. A can-do spirit is the first step to changing your behavior for the better and getting results. Interestingly, soon after I began working out, people started making comments like, “You’re looking good.” Such statements make you feel good and help improve your perspective.
Planning.
To properly manage your mental or physical health, you need a reasonable game plan and realistic goals. My trainer follows an approach I can understand and sets goals I can embrace. Regular fitness assessments are conducted to measure my progress. With bipolar, you should also be able to wrap your hands around a good wellness plan. It’s important that you work with your doctor or therapist to establish specific objectives and regularly gauge progress. Having a broad, balanced plan is crucial to a fit mind and body.
Commitment.
Sticking to a wellness plan is no different than sticking to a workout regimen. With physical fitness, results only happen when you stay on track around the clock. Likewise, managing a mood disorder is a 24/7 undertaking. It’s like running a small business where you’re always on the job. You can’t eat and exercise properly on occasion and you can’t focus on controlling your mood every now and then.
Coaching.
At the gym, a trainer is like a coach. He teaches the right techniques, from exercise to eating habits, and motivates you to get results. When it comes to managing bipolar, you can link up with a trusted peer who has experienced significant recovery to help coach you in understanding triggers and developing coping skills. In both endeavors, having a one-on-one relationship with someone who knows the ropes increases the likelihood of victory.
Technique.
When working out, it’s important to pursue a sound strategy, follow a proper regimen, and use the right equipment. An exercise chart, a nutrition guide, and a sleep log are also useful. Similarly, when it comes to recovery, pursuing the right technique— seeing your doctor regularly, taking medication as prescribed, attending support groups—is essential. Whether you’re keeping a food journal to track calories or a mood journal to track your disposition, good technique is more than counting carbs or taking pills.
Time.
You can’t lose 10 pounds overnight, regardless of what the infomercials promise. Nor can you achieve wellness instantly. There are no quick fixes and no magic pills. My trainer regularly reminds me that I will see positive changes in time by sticking to the plan day by day. In dealing with bipolar, I still have bouts of depression that are as severe as they ever were. It takes time to work through a period like that. But over time I’ve gotten stronger, I have more endurance, and I have greater ability to hang in there. Time is of the essence when it comes to transforming unhealthy habits into sound ones.
Information.
Did you know that eating too little could actually slow your weight loss? Or that getting consistent, restorative sleep could help stabilize your mood? You’ve heard the expression “No pain, no gain.” Well, it’s true that when exercising hard, your muscles burn as tissue is torn. As your body repairs the muscle, it gets bigger and stronger. Going through a severe mood swing—perhaps a tough period of depression—can tear you down as well. But you can learn from the experience and gain strength. There are so many myths and so much misinformation out there. Take the time to arm yourself with solid, accurate information.
Investment.
Maximizing muscle and managing mood require a substantial investment of time and energy. In both cases, the emphasis should be on long-term gain. And both are ventures that pay huge returns and substantial dividends: an improved quality of life, increased self-esteem, and enhanced well-being. Remember that you’re investing in a tremendous asset—yourself!
Now, I realize that finding the motivation to tame your mood and tone your muscle isn’t easy. Here are a few pointers:
- Look to the future and picture yourself being healthier. Imagine how much better you’ll look and feel.
- Set reasonable and achievable goals and reward yourself along the way.
- Pick a partner and let peer pressure work to your advantage. Mentor and motivate each other to get in shape mentally and physically.
If you have limited funds, especially during these economically challenging times, there are ways to get fit on the cheap. Spending money on a trainer is not your only option. Again, for motivational as well as cost-saving benefits, find a friend who’s willing to be your workout or walking partner. Check if your community offers low-cost or no-cost classes or programs to help you get healthy. Investigate the Internet for free online fitness tips, exercise routines, and nutrition plans.
A total wellness workout means minding mood and muscle. It means that you’re concerned with everything from empowerment to exercise, from tackling triggers to working out with weights, from sleeping well to eating right. It’s a complete approach to improving your life. Only when you pay attention to body and mind can you look and feel your best.
Used by permission.