Incontinence, or the inability to control bladder or bowel movements, can be challenging and often uncomfortable. It affects countless people in the UK alone, but there are ways to manage and improve this condition through exercise. While it might seem counterintuitive, certain exercises can strengthen the muscles that support your pelvic organs, helping to control incontinence.
Today, we’ll explore some safe exercises that are especially beneficial for those dealing with this issue. These activities not only improve incontinence but also contribute to overall health and well-being.
Table of Contents
Understanding Incontinence and Exercise
Incontinence is often caused by a weakening of the pelvic floor muscles, which can occur due to ageing, surgery, or childbirth. Exercise plays a crucial role in managing incontinence because it can strengthen these muscles, providing better support for the bladder and bowel. Strengthening the pelvic floor can reduce the frequency and severity of incontinence episodes. It’s important to choose exercises that target the right areas without putting undue pressure on the pelvic region. Let’s look at some exercises that are safe for people with incontinence.
1. Walking: A Simple Start
Walking is one of the easiest and most effective ways to start improving incontinence. This low-impact exercise does not strain the pelvic floor but instead helps tone the muscles gradually and safely. Regular walks can also boost cardiovascular health and aid in weight management, which indirectly benefits incontinence by reducing pressure on the bladder and pelvic organs. Aim for a brisk, 30-minute walk most days of the week to see improvements.
For those worried about leaks during exercise, wearing disposable pull up pants can offer confidence and protection. These pants fit snugly, absorbing moisture and containing odours discreetly, allowing individuals to walk without concern. This not only encourages physical activity but also reduces the stress linked to potential accidents, further helping manage incontinence.
2. Stationary Cycling: Low Impact, High Benefits
Stationary cycling is another excellent exercise for those dealing with incontinence. It allows you to build cardiovascular endurance and leg strength without jarring impacts that might trigger incontinence. The seated position on a stationary bike supports the pelvic floor, reducing the risk of stress incontinence. Make sure to adjust the seat and handlebar height to maintain a comfortable position that does not strain your pelvic area.
3. Pilates for Core and Pelvic Strength
Pilates focuses on the core, including the pelvic floor muscles, through precise, controlled movements. Exercises like the pelvic tilt and leg lifts in Pilates can significantly strengthen the areas around the bladder and bowel. These movements enhance muscle control and can lead to better management of incontinence. Pilates is also beneficial for overall flexibility and strength, making it a great choice for a holistic exercise regimen.
4. Yoga: Gentle Poses for Strength and Flexibility
Yoga is highly beneficial for those looking to manage incontinence through exercise. Specific poses, such as the bridge or warrior, target the pelvic floor and abdominal muscles, strengthening the areas that support bladder control. Yoga also enhances flexibility and reduces stress, which can sometimes trigger incontinence. Focus on gentle poses and avoid any that put excessive pressure on the abdomen or require intense jumps or twists.
These exercises provide a solid foundation for managing incontinence through physical activity. By incorporating these workouts into your daily routine, you can experience improvements not only in bladder control but also in your overall quality of life. Remember to consult with a healthcare professional before starting any new exercise program, especially if your incontinence is severe.
5. Kegel Exercises: Targeted Pelvic Floor Strengthening
Kegel exercises are specifically designed to strengthen the pelvic floor muscles, which are crucial for controlling urination. To perform Kegels, simply tighten the muscles you would use to stop urinating and hold for five seconds, then relax for another five seconds. Repeat this process 10-15 times per session, aiming for at least three sessions throughout the day. You can do Kegel exercises anytime and anywhere. Over time, strengthening these muscles can significantly reduce the symptoms of incontinence.
6. Aquatic Exercises: Supportive and Soothing
Water provides natural resistance and support, making aquatic exercises an excellent option for those with incontinence. Activities such as water aerobics, swimming, or simply walking in water can strengthen the body without harsh impact on the joints and pelvic floor. The buoyancy of water lessens the strain on all muscles and joints, while the gentle resistance helps to build muscle strength and endurance. Engaging in a regular aquatic exercise program can improve not only pelvic health but also cardiovascular fitness.
7. Lightweight Training: Building Muscle without Strain
Incorporating lightweight training can help build muscle strength, which is beneficial for overall health and can also help manage incontinence. Focus on low-impact, high-repetition exercises that do not strain the pelvic floor. Exercises like seated leg presses, low-intensity squats, and gentle lunges are effective. It’s important to use light weights and maintain proper form to prevent any undue pressure on the pelvic area. Building overall body strength can indirectly support the muscles used to control incontinence.
8. Tai Chi: Balance and Control
Tai Chi, a form of martial arts known for its slow and controlled movements, is excellent for improving balance, strength, and stress management. The gentle, flowing movements help in strengthening the core and pelvic muscles without strain. Tai Chi also emphasizes deep breathing and relaxation, which can help manage the urgency associated with incontinence. Practising Tai Chi regularly can provide the dual benefits of physical and mental health improvements.
9. Stretching: Essential for Flexibility and Muscle Health
Regular stretching is crucial for maintaining muscle elasticity and preventing injuries. For those dealing with incontinence, focusing on stretches that involve the hips, thighs, and pelvic area can be particularly beneficial. Gentle stretching exercises can improve the flexibility of the pelvic floor muscles and reduce tension in the area. This can lead to better control over these muscles, aiding in the management of incontinence symptoms.
Conclusion
Managing incontinence through exercise is not only possible but highly beneficial. The exercises outlined above can strengthen the pelvic floor muscles and improve bladder control, greatly enhancing quality of life. By integrating these activities into your daily routine, you can gain better control over incontinence and reduce its impact on your life. It’s important to start slowly and increase the intensity of your workouts gradually to avoid any potential strain on your body. Always consult with a healthcare professional before starting a new exercise routine, especially if your incontinence symptoms are severe. Take the first step towards a healthier you by incorporating these incontinence-safe exercises into your life. Your body will thank you for the gentle, strengthening care you provide it through these mindful practices.
