Exercising with Ease: Workout Tips for Managing Incontinence

Exercise is vital for maintaining overall health and well-being, but for those dealing with incontinence, the thought of working out can be daunting. Incontinence, whether it’s stress, urge or mixed, shouldn’t deter anyone from staying active and prioritizing their health. With the right approach and some practical tips, you can still enjoy the benefits of exercise while managing incontinence effectively. Here are some strategies to help you navigate your fitness journey: 

Choose Low-Impact Activities:  

Incorporate exercises that are gentle on the pelvic floor muscles into your workout routine. Low-impact activities like walking, swimming, cycling and yoga can help strengthen muscles without putting excessive strain on them. These exercises can improve circulation, flexibility and overall muscle tone without exacerbating incontinence symptoms. 

Incorporate Pelvic Floor Exercises:  

Pelvic floor exercises, such as Kegels, can be incredibly beneficial for managing incontinence. Strengthening these muscles can help control bladder function and reduce leakage. Practice pelvic floor exercises regularly, ensuring proper technique and consistency for optimal results. Consult with your physician and/or pelvic health specialist for personalized guidance. 

Stay Hydrated (But Mind Your Timing):  

While it may seem counterintuitive, staying hydrated is crucial for bladder health. However, be mindful of your fluid intake, especially before workouts. Limiting fluids too close to exercise sessions can minimize the risk of urgency or leakage during physical activity. Aim to hydrate adequately throughout the day while moderating intake before workouts. 

Wear Absorbent Protection:  

Wearing absorbent pads, briefs or other specialized incontinence products can provide a sense of security during workouts. These products can help manage leaks discreetly, allowing you to focus on your fitness routine without worry. Choose products that offer both comfort and reliable absorption for your specific needs. 

Plan Bathroom Breaks:  

Strategically plan your workout sessions around regular bathroom breaks. Take pre-emptive trips to the restroom before starting your exercise routine and incorporate scheduled breaks during longer workouts. Knowing when to pause for a bathroom visit can help alleviate anxiety about potential accidents and allow you to exercise more comfortably. 

Focus on Core Stability:  

Improving core strength and stability can significantly aid in managing incontinence. Engage in exercises that target the core muscles, such as planks, bridges and abdominal bracing techniques. A strong core provides better support for the pelvic organs and can help reduce the severity of urinary leakage. 

Listen to Your Body:  

Above all, listen to your body and honor its signals. If you experience discomfort or notice increased leakage during certain exercises, modify or avoid those movements. It’s essential to find a balance between pushing yourself and respecting your body’s limitations to prevent exacerbating incontinence symptoms. 

Final Thoughts 

Dealing with incontinence doesn’t have to sideline your fitness goals. By incorporating these tips into your workout routine, you can stay active and improve your overall health all while effectively managing incontinence. Remember to consult with healthcare professionals for personalized advice and guidance tailored to your specific needs. With patience, persistence and the right strategies, you can achieve your fitness aspirations while successfully managing incontinence. 

**The information on this site is not intended or implied to be a substitute for professional medical advice. If you are having a severe and sudden change in physical or mental health, please call 911, contact a local emergency facility or consult with your doctor. Always seek the advice of your physician or other qualified healthcare provider, and never disregard the advice given because of information you have received from our website. SaniSnooze is a division of DiaMedical USA.**