Hola fitness freaks! So like every other woman around you, you definitely like to work out and possess a great body. Who wouldn’t like that adrenaline rush in the body making you feel energetic? At the same time though, do you suffer from having a weak bladder?
Urinary incontinence is a state of the body when the muscles of your urinary bladder lose control of themselves. You tend to pee when laughing, coughing, sneezing and often when exercising. It can occur in women of any age and is a common sign in pregnant women. But it is not just pregnant women who suffer from a weak bladder. Pelvic floor weakness causes a deep level of anxiety for women and hampers their daily and social activities. It stops you from getting outside the comfort zone of your home and makes you uncomfortable in your own body.
Many women quit exercise and workouts due to the fear of SUI (Stress Urinary Incontinence). In fact, studies show that more than 20% of women suffer from urine leaks while they are exercising or playing a sport.
The good news is that you do not have to stay at home any longer and get yourself unfit. We share with you some general tips on how you can control and manage your urinary incontinence and become the more confident version of yourselves!
HOW TO EXERCISE AND CONTROL URINE LEAKS AT THE SAME TIME?
As a matter of fact, it is always best to consult a physician regarding the problems you are facing in urinary incontinence. But here are a few general tips that might help you restarting your physical activity.
KEGEL EXERCISE
While every part of your body needs to exercise, your pelvic muscles need them too. A weak pelvic muscle is more susceptible to urinary leaks during exercise. Consult your doctor and let him teach you the right method of performing Kegel Exercise. Kegel exercise is a physical activity meant for your pelvic muscles in order to strengthen and relax them exactly the same amount.
For women her pelvic muscles go through a hell lot from the day she is pregnant. So just like your arms and back, they need special attention when it comes to exercise. Always get recommended from the doctor about the right technique to perform it. Not just the muscles on your arms now, you train your pelvic muscles too!
QUIT SMOKING
The common saying goes that smoking is injurious to health. And it is injurious to your weak bladder as well. When you smoke, you are at an extra risk of developing cough syndromes. The more you cough the more leaks of urine are bound to take place. It is best at all costs therefore to throw away your packets of cigarettes.
VISIT THE TOILET
Before starting to workout, it is important to completely empty your urinary bladder. When you suffer from urinary incontinence it may sometimes be difficult to know if you have emptied your bladder fully.
The best way to stay on the safe side is to doubly ensure that your bladder is empty. Sit for the first time on the toilet seat, empty your bladder, stand up and sit down once again. Now that you are sure you are done with the urine, start the exercise.
USE PROTECTION
If you are worried about leaking everywhere, try various absorbent products that are available in the market. You can choose whatever you are comfortable wearing.
The products might range from lines, pads to briefs.
You can use incontinence briefs (adult diapers) which provide a high degree of absorbency of urine in adults.
Starter briefs can be worn with the adult diapers for a secure sense.
AVOID CAFFEINES
Several women start the day with a refreshing cup of coffee! But perhaps it is this habit that is doing you more harm than good. Coffee is a diuretic and it makes you prone to urination more often. If you are going to exercise and you surely need one mug of caffeine, try to take it at least two hours before the activity session. Also once on caffeine, stay more hydrated.
DO THE RIGHT KIND OF EXERCISE
High impact exercises like jogging and lifting heavy objects can put pressure on your pelvic muscles. Consult your doctor or trainer about the right kind of exercise that you must do to avoid accidental leaks. Instead of the sit-ups, go for Pilates which will be beneficial for you in reducing stress incontinence.
You can also consider adding yoga, bicycling or swimming in your daily routines which keep you fit and incontinence-free at the same time!
DRINK THE RIGHT AMOUNT OF WATER
Most women repeat the mistake of dehydrating themselves just to minimise the urine. But understand that getting yourself dehydrated is a worst case scenario. You must drink the right amount of water, neither too much nor too little. Staying hydrated is the gem of health in all cases whatsoever.
EAT THE RIGHT FOOD
Avoid having spicy and acidic food. Both of them tend to irritate the bladder and worsen your conditions of SUI.
As you saw, it is easy to remain fit while not worrying about your urine leaks from time to time. Leaks while exercising are very common in women, but that does not mean that you have to deal with it all the time. It is time for you to join the gym again and shine like a model!
