Workout With Confidence: Get Fit Do’s And Don’ts
If you're like most people, a renewed focus on exercise is part of any new-year/new-you routine. But when bladder leaks during exercise are a concern, it can shake your confidence (and your good intentions!).
Exercise-induced leakage is common in many people. It can result from increased pressure on lower urinary tract muscles. Sports with repetitive bouncing, such as aerobics, tennis or running can sometimes exacerbate leakage problems.
Yet inactivity is not an option. To the contrary, the more you tone your muscles, the more you help to keep your pelvic floor strong and the better you're able to prevent or minimize leakage. And if you're overweight, even a moderate weight loss may decrease leakage.
These simple do's and don'ts can help you stay active, healthy and more confident during your fitness routine.
Here's what can help:
Here's what to avoid:
- Try low-impact exercise programs such as yoga, stretching, biking, walking, or T'ai Chi.
- If you prefer aerobics, engage in low-impact versions with less bouncing and hopping.
- Use workout equipment that puts less stress on the bladder. These include an elliptical machine, recumbent bike, treadmill or rowing machine.
- Start slow and with less intensity and duration. Then build up your activity levels.
- Wear Depend® Underwear so you can exercise with confidence.
- Do Kegel exercises to help strengthen your pelvic floor. According to the World Health Organization, pelvic floor muscle therapy has a 65 to 70 percent cure or improvement rate for urinary incontinence.
Before embarking on any new exercise program, talk with your physician. Together, you can create a comfortable workout regimen that's right for you to get satisfying results.
- Avoid exercises that involve heavy weights. This puts pressure on the bladder, which can result in leakage. Use lighter weights or do the movements without weights.
- Avoid doing standing squats (a squat that starts from a standing position) and using machines that drive your knees in and out.
- Never eat a heavy meal before exercising. The extra abdominal pressure bears down on your bladder, potentially causing leakage.