The Keys To Exercise for People With Urinary Incontinence
by Gary Sattin on Oct 07, 2022
Many people aren’t comfortable discussing urinary incontinence. Perhaps if people knew how common the problem was, they’d be more transparent about their struggles. The truth of the matter is that millions are affected by this condition. So many individuals understand that urinary incontinence affects multiple facets of a person’s life. Mentally, someone with bladder problems may be too embarrassed to leave the house for extended periods of time. Additionally, those who struggle with these hindrances may have trouble exercising. This article will discuss the keys to exercise for people with urinary incontinence. Luckily, there are some physical activities that folks can do to help alleviate symptoms.
The Root of the Problem
Before someone can think about exercising, they must identify the root of the problem. People should see a physician to determine what’s causing their bladder issues. Some common factors include pelvic weakness, bladder irritation, or nerve damages related to diabetes. Once a person is certain they know what’s causing their troubles, they can begin an exercise routine that’s right for them. The rest of this piece will discuss exercises for those experiencing incontinence, as well as some mistakes to avoid in the process.
External factors like age and aggressive exercise routines can cause the pelvic floor to weaken over time. Luckily, there are ways for folks to strengthen the area and regain bladder control. Kegels are an example of that exercise, and they’re incredibly simple to do. For starters, people should make sure their bladders are completely empty. After someone has gone to the bathroom, they can either sit or lie down to complete the motions. Folks simply have to identify their bladder muscles and squeeze them together for 3-5 seconds at a time. This action should be repeated ten times several times a day. After a few weeks, folks will recognize that their bladder is stronger, and they’re experiencing fewer leaks.
Anyone who wants to feel the burn in their legs and glutes can try doing squats. Squats are another great exercise for people with urinary incontinence because there’s little pressure on the bladder. Instead, people can focus on keeping their pelvis aligned while doing these exercises. Much like with Kegels, fitness enthusiasts should concentrate on contracting their muscles while doing this activity. If someone with bladder trouble adds squats into their exercise routine, they may see a reduction in leakages within a few weeks. Their legs and glutes will be more toned, as well.
Folks with urinary incontinence can still get their hearts pumping by doing aerobic exercises, too. However, these activities will look different than other cardio routines. For starters, anything that involves jumping or a quick change of direction isn’t good for individuals who have difficulty controlling their bladders. These movements will put too much downward force on the bladder and ultimately block the urinary sphincter. For these reasons, people with urinary incontinence should avoid this type of fitness routine.
Not all hope is lost, though. Individuals with bladder issues can still break a sweat by swimming, cycling, or walking. Low-impact aerobics are perfect for individuals worried about having troubles. These folks can still make a trip to the gym any time they want. If they’re worried about an accident occurring, they can purchase adult incontinence products from TotalDry. Our team is dedicated to helping everyone live as full a life as possible, regardless of what bladder issues they’re experiencing.
People with urinary incontinence issues should stay away from weightlifting. Much like high-intensity aerobics, weightlifting can add unnecessary pressure to the bladder. When the urinary sphincter closes, leaks are more likely to occur. While you can still participate in strength-building exercises, typical dumbbell lifts are to be avoided. Instead, engage in some alternatives to weightlifting, such as floor exercises using a medicine ball. Exercising on the floor is an excellent idea for those with bladder troubles because it puts less pressure on the pelvis. Try doing some twists on the floor with a medicine ball if you want to burn off some calories and strengthen your core.
Another idea is to purchase a resistance band to help sculpt muscles. Resistance bands are so easy to use because folks can use them anywhere. Essentially, the tools require people to work against their body weight with each exercise or stretch. Using a resistance band is much less intense than lifting heavy weights that put too much pressure on the bladder. An added benefit is that the bands are easy to store, and they won’t take up as much as much room as weights.
The Psychology Behind It All
Another key to exercising for people with urinary incontinence is to be patient with themselves. Some patients suffer urge incontinence, meaning they have to go to the bathroom at a moment’s notice. Anyone who suffers from this specific type of bladder trouble should focus on the psychology behind the problem. For starters, panicking about not making it in time will only make the situation worse. Instead, folks should try to take calming breaths that relax the muscles until they can find a washroom.
People with urinary incontinence can still lead full and enriching lives, participating in exercise and other pastimes. This article has shown that these individuals can also establish exercise routines to keep them fit while minimizing leaking. What’s more, Kegels and squats can help strengthen a person’s pelvic muscles to alleviate symptoms of their condition, which should put individuals’ minds at rest about getting up and moving.
Anyone who’s still worried about leaks while they’re exercising should take a look at TotalDry’s selection of adult incontinence products today. We have top-of-the-line products that’ll help anyone feel confident, no matter what they’re doing. People suffering from bladder control troubles don’t need to limit themselves. If they use incontinence products and stay away from high-impact workouts, they can create an appropriate and effective fitness routine. There’s no shame in having urinary incontinence troubles. The only shame is when a person lets their condition dictate the manner in which they live their life.