Going to the gym with Incontinence

January, the first month of the year, is the chance for you to kick bad habits and start good ones… I’m sure you’ve told yourself “This year is the year I get myself to the gym” only to be back on the couch a week later.

We understand it can be daunting. The thought of everyone in the gym can make you feel like every eye is on you, and that pressure and anxiety alone can be enough to put people off. Then add the looming fear of a leak, which amplifies this fear to the max.

Even if you suffer from incontinence, you don’t have to put your fitness on the back pedal, you are no different to anyone else in the gym, and trust me people are focusing on themselves, they’ll not be there to judge you.

In this blog, we will go over some methods that can help you make your gym experience a positive one, and help hinder any anxiety that lingers.

Wear pads

Probably the most effective method is to wear protection, products designed specifically for incontinence are by far the most effective way to help you manage incontinence. Products like our Bamboo Incontinence Pads provide the perfect protection for those with an active lifestyle, being discreet, absorbent and disposable.

Wear black gym clothing to mask stains and leaks

Sometimes leaks occur, you never know how much you’re going to leak, or even if you’re going to leak at all, regardless those thoughts will overshadow you. This fear alone can make you anxious and as a result, could make you lose concentration on your workout and as a consequence affect your performance.

Now this is mostly just mental, and as it plays on your mind you’ll make it more of an issue than it is. One way to combat this is by wearing black clothing. Dark colours mask leaks, which offers some form of protection from the anxiety. Now obviously this doesn’t stop leaks but it will give you the comfort of knowing that your leaks aren’t visible, making it somewhat easier to focus on your workout.

Kegels Exercises

The pelvic floor consists of muscles that support the bladder, bowel, and uterus. Which are the muscles vital for controlling urinary and bowel functions. By strengthening these muscles with Kegel exercises, you can greatly reduce incontinence and improve bladder control. To find out how you can strengthen your pelvic floor check out our blog.

Be cautious of food and drink

One of the key contributors to incontinence is the food and drink we put into our body. Although often delicious, food with spices or drinks with caffeine are key contributors to irritated bowels. Eating these before a session in the gym could be problematic.

If you are craving something beforehand consider something mild & high fibred, this could be plain chicken or veggies.

Stay hydrated

It might seem counterintuitive, but drinking less water does not lead to fewer accidents; in fact, the opposite is often true. Dehydration results in a higher concentration of liquid in the bladder, which can trigger an overactive bladder and ultimately cause leaks.

Additionally, consistently overfilling your bladder is not advisable for the long term; frequent overstretching of the bladder's balloon-like muscle can diminish its elasticity, impairing its ability to empty correctly. Listening to your thirst is the best indicator of how much water you should consume.

Don’t dehydrate yourself because you’re worried about leaks, but also don’t try to overhydrate.

Reach your goals

So to conclude, you can still achieve that new years resolution. Even though you may experience a leak, remember that you are not alone. Preparation is the best thing you can do, and even if an accident occurs, it does not define you.

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