Introduction:
Incontinence can be an uncomfortable and embarrassing condition, but it doesn’t have to control your life. There are plenty of sports and exercises you can do that won’t exacerbate the problem and will keep you in good shape. Exercise is essential for maintaining overall health and wellbeing, and it’s important to find activities that work for you if you are dealing with incontinence. In this blog post, we will explore 10 incontinence-friendly sports and exercises that can help you lead a happier and healthier life.
Walking
Walking is a low-impact activity that’s easy on the joints and a great way to get some fresh air. It’s also an excellent exercise for people who live with incontinence. It’s a great way to stay active and can be done anywhere, from taking a stroll around your neighborhood to hiking trails in the great outdoors.
Swimming
Swimming is another low-impact activity that’s easy on the joints and can also be a great way to exercise if you have incontinence. The water buoyancy can help alleviate pressure on your bladder, and the exercise can strengthen the pelvic floor muscles, which can help incontinence symptoms in the long run. Swimming also provides a full-body workout, making it a great option for staying healthy and fit.
Pilates
Pilates is a type of exercise that focuses on body control, flexibility, and core strength. It’s a low-impact exercise that’s perfect for people with incontinence. Pilates can help strengthen the pelvic floor muscles, which can help alleviate incontinence symptoms in the long term. It’s also a great way to improve your balance and posture.
Cycling
Cycling is a great way to get your heart rate up and strengthen your lower body. It’s also a low-impact activity that’s great for people with incontinence. Cycling can help improve bladder control by strengthening the pelvic floor muscles. It’s also a great way to get outside and explore your surroundings while getting some exercise.
Kegels
Kegel exercises focus on strengthening the pelvic floor muscles, which can help improve bladder control. These exercises involve contracting the muscles that control urination and then relaxing them. They can be done anywhere and at any time, which means they’re an easy exercise to work into your daily routine.
Yoga
Yoga is an excellent way to promote relaxation and reduce stress, but it’s also a great exercise for people with incontinence. Yoga can help strengthen the pelvic floor muscles and improve bladder control. It’s also a low-impact activity that’s easy on the joints, making it a great exercise for people with mobility issues.
Weightlifting
Weightlifting is a great way to build muscle and strength in your entire body. It can also help improve bladder control by strengthening the pelvic floor muscles. It’s important to start with light weights and work your way up to heavier weights to prevent injury.
Dancing
Dancing is a fun and enjoyable way to get some exercise. It’s also a low-impact activity that’s great for people with incontinence. Dancing can help improve bladder control by strengthening the pelvic floor muscles. It’s also a great way to improve your coordination and balance.
Golf
Golf is a low-impact sport that’s great for people with incontinence. You can take your time and play at your own pace, and it’s a great way to get some exercise while enjoying the great outdoors. Walking around the golf course can also be a great way to get some extra steps in.
Racquet sports
Racquet sports such as tennis, badminton, and squash can be great exercises for people with incontinence. These sports involve quick movements, and they’re a great way to get your heart rate up and improve your coordination. They can also help strengthen the pelvic floor muscles, which can help with incontinence symptoms.
Conclusion:
Incontinence does not have to control your life, and there are plenty of activities you can do to stay active and healthy. From low-impact exercises like walking and swimming to weightlifting and racquet sports, there is something for everyone. Remember to always listen to your body and start slow when starting a new exercise routine. It’s also important to stay hydrated and wear appropriate protection if needed.
FAQs:
Q1. Can exercise make incontinence worse?
A1. It’s unlikely that exercise will make incontinence worse, but it’s important to speak with a doctor if you experience any discomfort or pain while exercising.
Q2. Are Kegel exercises only for women?
A2. No, Kegel exercises are beneficial for both men and women and can help improve bladder control.
Q3. Are there any specific exercises to avoid with incontinence?
A3. Exercises that put pressure on the bladder, such as high-impact activities, may exacerbate incontinence symptoms.
Q4. How often should I do Kegel exercises?
A4. It’s recommended to do Kegel exercises three times a day, holding each contraction for about five seconds.
Q5. How long does it take to see results from doing pelvic floor exercises?
A5. It can take several weeks to several months to see improvement from pelvic floor exercises, so it’s important to be patient and consistent with your routine.