Fitness With Incontinence

It's never too late to start living a healthier life! If you suffer from bladder or bowel incontinence, there are several physical fitness routines that can provide relief, improve digestion, and reduce bloating. Whether it’s walking, jogging, dancing, or yoga, the key is finding what works for you and incorporating core-strengthening exercises into your daily routine.

Modifying Exercises for Incontinence

All exercises can be modified for incontinence sufferers by reducing the intensity. It's not only possible, but it’s also easy! Keeping an eye on your body while exercising will help you stay healthy and fit without giving up activities you enjoy.

1. Sit-ups

The Gannet sit-up is a simple and effective exercise, favoured by celebrities and models. This traditional sit-up targets the transverse abdominal muscles (your "six-pack"). By increasing abdominal pressure, these muscles contract, which can help regulate the flow of urine from the bladder.

2. Plank

The plank exercise differs from sit-ups, requiring more core strength. As you hold the position, it’s important to maintain a neutral spine (don’t arch your back or lean forward). Breathe steadily and aim to hold the position for as long as possible. This exercise strengthens the core while being manageable for those with incontinence.

3. Push-ups

Push-ups are another core-strengthening exercise, where the transverse abdominal contracts. This contraction helps push air out of the stomach, improving digestion by allowing food to pass through the body more efficiently. Beginners can start with hands on an elevated surface, like a pillow or the couch, and gradually progress.

4. Dancing

From ballet to hip hop, dancing is a fun way to stay active. All dance styles can be modified for incontinence sufferers by reducing the intensity and moving fluidly. Focus on styles that feel comfortable and suit your fitness level.

5. Yoga

Yoga is highly beneficial for incontinence sufferers. Poses such as the child’s pose can help with bloating, while the cat-cow pose improves digestion. The bow pose strengthens the abdominal muscles, providing additional support for the bladder and bowels.

6. Modified Jogging

Jogging is a great cardiovascular exercise, and it can be modified to avoid bladder or bowel stress. Start with short bursts of jogging and gradually increase the distance as your muscles become accustomed to the pace. If you’re not ready for running, walking at a brisk pace is an excellent alternative.

7. Cycling

Cycling is another excellent low-impact exercise for those with incontinence. It doesn’t put pressure on the bladder or bowels and can be easily modified to suit your fitness level. Whether indoors on a stationary bike or outdoors, cycling is a great way to stay active without discomfort.

8. Breathing While Dancing

When dancing, remember to breathe! It’s easy to get caught up in the rhythm, but focusing on your breathing can make all the difference. Pay attention to your diaphragm and abdominal muscles to ensure a comfortable workout experience.

9. Yoga Twists

Combo-twisting yoga poses are great for improving digestion and increasing core strength. These can be done while sitting or even lying down before bed. Twists help to stimulate the digestive system while also strengthening the core, making them ideal for incontinence sufferers.

Key Takeaways

• Modify exercises to reduce intensity.
• Focus on core-strengthening activities.
• Listen to your body and stay within your comfort zone.
• Incorporate yoga, walking, dancing, and low-impact exercises for best results.

By making slight adjustments to your routine, you can continue to stay active and healthy, even with incontinence. Always consult with a healthcare provider before starting a new fitness program.

Bladder and bowel incontinence may be caused by conditions which can be treated medically. Please consult your physician for medical advice and guidance.