Experts agree that staying active is one of the best ways to safeguard your health. But for the millions of Americans suffering from incontinence, the fear of leaks can be a barrier to exercise. So how do you keep your body in shape, continue the activities you love, and still protect yourself against leaks?
As it turns out, the right physical movements can strengthen your pelvic floor, decreasing your risk of leaks as your body moves. Altering your exercise routine, along with a few other useful tips for controlling your bladder, can allow you to enjoy the activities that make you feel like you.
Strengthen Your Pelvic Floor with Kegel Exercises
A Kegel movement is a simple exercise that strengthens the muscles under the uterus, bladder, and bowel. This can help you control your bladder, thereby preventing leakage.
Put simply, a Kegel requires that you relax your muscles — (imagine you’re relaxing to urinate) — then contract those muscles in order to hold in your flow.
For more on properly performing Kegel exercises, check out our guide.
Once you’ve mastered the movement, you can perform Kegel exercises 3 times per day in order to reap the maximum benefits. While these exercises may be a life-long commitment, they can alleviate some of your incontinence within a few months.
Wear Incontinence Products While Exercising
Ultimately, even with the best preparation, leaks can happen. Take the time to find the product that fits you best. A comfortable pad that moves with you can go a long way in guaranteeing a successful workout.
We offer Moderate Regular, Maximum Regular, Maximum Long and Ultimate Pads. Shop Nexwear’s line of Incontinence Products for a reliable fit that won’t slow you down. Not sure which size? Try our Perfect Fit Quiz to determine the right size for you.
Stay Hydrated with Water
Your instinct may be to abstain from liquids before and during your workout. In reality, this may be aggravating the problem. Dehydration causes your urine to become too concentrated, leading to bladder irritation and, consequently, leaks.
With that said, chugging water before a workout can obviously lead to leaks. Instead, empty your bladder before beginning your routine. Then, drink small sips throughout your workout, and avoid caffeinated and carbonated beverages before exercising, as these will act as diuretics. And while we’re on the subject — avoid heavy meals before exercising as well. These can add pressure to the pelvis, increasing the likelihood of leaks.
Do Low Impact Exercises
Note that some exercises are harder on the body. For instance, movements that jostle — such as jumping jacks, weight lifting, or high-impact interval training — can be risky when dealing with incontinence.
In order to prevent leaks while getting in your daily workout, try adjusting your routine for lower impact. Consider movements such as yoga, swimming, or biking. Then, add in more intense movements when you feel comfortable. Remember — your muscles may be uncomfortable, but your bladder shouldn’t!
The Bottom Line
Stay Moving, Without the Leaks
When you struggle with incontinence, the slightest movements can be daunting. Don’t let the fear of a leak keep you from doing the activities you love.
Let Nexwear partner with you to find the perfect fit for your needs!