Fitness enthusiasts often follow a strict diet coupled with a daily exercise regime. While a fitness routine is a necessity for everybody, incontinence issues can hinder your workout goals. Moreover, the constant fear of leakage and embarrassment may be an additional trouble in managing incontinence. All you need is lifestyle changes to manage leakage issues while exercising and adhering to your fitness goals.
A brief understanding of the association of incontinence with physical exercises and ways to control leakage might help.
Read on to find out more about incontinence and measures to manage it during exercises.
Incontinence & Physical Activity: The Relationship
Did you know that most people with incontinence avoid exercising due to leakage issues? People suffering from involuntary leakage tend to dodge the exercise routine merely because of embarrassment and fear. While running or performing any high-intensity workout, the high pressure on your bladder may trigger dribbling of urine. Further, it can cause leakage and make it difficult to work in a gym or any other public setting.
However, it’s important to realize that exercises can help strengthen your bladder muscles and make your body fit. Instead of avoiding workouts, it’s advisable to seek absorbent aids like an adult diaper or pad for proper absorption.
Tips To Manage Exercise With Incontinence
If you wish to continue your fitness journey without the fear of incontinence, you must incorporate some lifestyle changes.
1. Practice Kegel’s Exercise
One of the best ways to exercise and strengthen your bladder at the same time is through Kegel’s exercises. It involves exercising the pelvic floor musculature, which controls the bladder functions. Moreover, all you need to do is contract and relax the pelvic floor muscles to prevent involuntary voiding of urine. Such exercises can enhance your bladder function and prevent unwanted leakages up to a great extent.
You may start by identifying the specific muscles that manage the urination process. Further, try to contract and relax those muscles anytime during the day for 10-15 times. Make sure each set has 10-15 repetitions for adequate results.
2. Managing Hydration During Workout
There are instances when people suffering from bladder issues limit their fluid intake before exercise. But, did you know that limiting your fluid intake may cause signs of dehydration like dizziness, fatigue, and restlessness? Exercising demands high stamina and hydration due to immense sweating and muscle involvement.
Hence, it’s crucial to spread your water intake throughout the day rather than drinking all at once. You may avoid consuming caffeine or alcohol before workouts to counter dehydration issues. Not only will it help ace your workout performance, but it also keeps the bladder issues in check.
3. Preventing Incontinence While Working Out
While managing incontinence is a consistent task, you must pay attention, particularly during workout hours. This is due to a huge pressure on your bladder when working out. Moreover, wear absorbent gear like adult diapers or pads when heading out for the gym. It facilitates proper absorption and keeps you away from any embarrassment in public places. Also, use the bathroom before you hit the gym to empty your bladder.
Try working out in short intervals and give your body a much-needed break between workouts. Such tips can help encourage and meet your workout goals faster with incontinence.
4. Lifestyle Changes For Bladder Support
Incontinence is a health condition demanding regular management and maintenance. That’s where a lifestyle-centric approach might help regulate your health issues and adhere to regular workouts. You might want to try incorporating bladder-friendly foods into your diet. Some foods like leafy greens, lean proteins, and fruits can nourish your body and avoid bladder troubles.
Also, checking your weight can prevent excess pressure on the bladder and promote muscular strength. Some people may benefit from a scheduled bathroom timings regime wherein you train your bladder to void urine after specific intervals.
5. Avoiding High-Intensity Workouts
Did you know that certain workouts put extensive pressure on your bladder and can exacerbate leakage issues? Workouts like jumping jacks and aerobics may increase the pressure on your pelvic region, particularly the bladder. Also, lifting heavy weights may put additional pressure and cause leakages during workouts. You may consider incorporating other light exercises in your workout for a seamless and comfortable experience.
On top of this, some abdominal workouts add to the embarrassment, like crunches, leg lifts, and sit-ups. You may consider performing high-intensity workouts once you train your bladder and adapt to lifestyle changes.
6. Overcome Psychological Issues
Another important aspect to focus on is building confidence and countering psychological barriers. Most people with incontinence issues suffer due to the embarrassment faced in public places. However, you can develop confidence by gradually immersing yourself in public settings. Also, start with small activities like walking or swimming once or twice weekly. Such small goals may create huge differences in your lifestyle and mental health.
Final Verdict
Fitness enthusiasts wish to achieve a muscular body and never-ending stamina. However, incontinence issues may hinder your fitness goals and slow your progress. While incontinence can be a challenge in your fitness journey, you can overcome it with some lifestyle modifications and psychological changes.
Practicing kegel exercises can strengthen your pelvic floor muscles and prevent leakages in the long run. On top of this, try avoiding high-intensity workouts and practicing bladder training to regulate your urinary output. Such tips may ensure a seamless workout experience and keep the leakages in check.