Do you wake up several times at night just to go to the bathroom? Or do you leak urine when exercising, coughing, sneezing, or even laughing? Then you may have urinary incontinence.
Although this condition is often looked at as simply annoying or something that can hamper your daily movement, it can be a severe social and health issue for many.
However, there’s no need to be embarrassed! The American Urological Association reports that about 25% to 33% of men and women in the United States alone suffer from it, making urinary incontinence a common problem. Despite the condition being more prevalent in females, the rising number of cases in males has increased the sales of reusable incontinence products, such as incontinence underwear for men. On the other hand, women continue to find ways to manage it as best they can with relaxation practices and other exercises. In this article, we’d like to share some of the best workouts you can do to reduce urinary incontinence.
What is Urinary Incontinence?
Let’s first discuss what urinary incontinence is all about. This condition refers to the uncontrollable leakage of urine. You’re likely to pee frequently and involuntarily when you have this condition. The most likely reason is the loss of bladder control brought about by the weakening of the internal urethral sphincter, a muscle controlling your urine flow. In the next section, let’s talk about the common reasons for urinary incontinence.
Causes of Urinary Incontinence
There are two types of urinary incontinence, temporary and persistent. Temporary urinary incontinence can be caused by activities or events that cause your bladder to weaken in the short term, such as taking medications (antihistamines, diuretics, sedatives, heart and blood pressure meds, etc.). In addition, poor lifestyle choices like consuming excessive amounts of alcohol and caffeine and indulging in chocolate, chili peppers, and other sugary and spicy foods may also stimulate the bladder and increase urine volume. Other factors for non-permanent urinary incontinence can also be common ailments like urinary tract infections and constipation.
The condition can also be persistent, with underlying physical changes from life events like pregnancy and childbirth and menopause. Although incontinence doesn’t always happen as people age, many can experience it as the bladder’s capacity to store urine weakens over time. On a more serious note, urinary incontinence can signify more serious physical problems such as neurological disorders, prostate diseases, even prostate cancer.
Although urinary incontinence isn’t always preventable, especially if it’s coming from poor physical conditions that require medical intervention, you can always decrease your risk with specific exercises.
How to Reduce Urinary Incontinence with Exercise
Identifying your pelvic floor muscles
Kegel exercises enable pelvic floor muscles to better hold the bladder in place. When these muscles are weak, you are more likely to have leaks. First, however, you need to know where your pelvic floor muscles are to ensure that you’re doing your exercises right.
First, find a comfortable spot where you can sit or lie down. You can also “feel” for these muscles while you’re standing up, but you might as well lie or sit down to transition better to your exercises.
To find these muscles, imagine that you’re stopping your urine flow while holding wind. Relax your thighs, tummy, and buttocks. Next, squeeze the front part of the urethra (the passage where your urine flows) like you’re keeping your urine in. Afterward, squeeze your vaginal muscles and visualize being sucked upwards inside the lower part of your torso.
Then squeeze the back part of the urine passage as if preventing wind from coming out.
Finally, identify all the muscles that contracted when you did all these things simultaneously. Relax and loosen up.
1. Pelvic Floor Muscle Training
Now tighten your pelvic floor muscles. Hold firmly for a count of 3 to 5 seconds. You’d want to do this gently, squeezing the muscles as you breathe. Take special notice of your belly button, which shouldn’t tense up at any point.
However, expect the lower parts of your tummy wall to tighten and flatten as it works together with your pelvis. If you can’t feel your pelvic floor muscles contracting, try switching to a different position.
Relax the muscles for the same number of seconds. Repeat this cycle 10 times each in the morning, in the afternoon, and in the evening.
2. Pilates
Pilates is a series of low-impact exercises involving specific motions and breathing techniques to strengthen muscles and enhance flexibility. Here are some Pilates workouts you can do to help reduce urinary incontinence:
-
Roll-Up
Lie down facing up. Allow your arms to reach upwards to the ceiling.
Bring your chin to your chest.
Then, gently roll up to a sitting position with your arms extended toward your feet. Then, exhale and slowly and smoothly do the reverse.
-
Weighted Lunge
Select a weight you can lift, perhaps one that won’t unduly strain you yet still provides a bit of resistance.
Then, from a standing position and keeping your feet hip-distance apart, take a step forwards or backward, with one knee towards the floor and the other at hip level.
Push back dependent upon return to your unique position.
Do 10 to 15 reps on every leg.
-
Shoulder Bridge
Lie with your back on the floor, knees bent, and feet flat on the ground at hip-distance apart.
Inhale, drawing in the air and expanding it into your back and lungs.
Then, breathe out as you lift your hips.
Lastly, shift your weight toward your left foot, ensuring that hips don’t drop to the side.
A Final Note
Urinary incontinence may not always be associated with the weakening of pelvic floor muscles. If you are experiencing accidental leakages, difficulty emptying out your bladder, vaginal bulges or heaviness, frequent urine or bowel motions, and bladder pain, seek your physician’s help. They can expertly advise how to approach your condition and recommend the necessary exercises and other steps to improve urinary incontinence.