Urinary incontinence or the loss of ability to hold in the urine in your body can be embarrassing and inconvenient, interfering with your daily life. If you are looking for natural ways to overcome it, exercise can make a world of difference, improving symptoms and helping regain bladder control.
Urinary Incontinence Hampers Normal Life, May Cause Depression
Urinary incontinence can be brought on due to physical changes like menopause or childbirth in women. And while women make up the majority (85 percent) of those with incontinence in the United States, men too may develop the problem. An enlarged prostate, neurological problems, chronic coughing, obesity, and old age are some of the possible causes of incontinence in men.
This problem can affect your self-esteem as well as your ability to function normally at home or in the workplace. It can also hamper your activity levels and mobility in general and take its toll on your sexual activity. It isn’t surprising that it is also a trigger for depression in many people. Thankfully, some simple, nonsurgical ways can improve your condition and gain control over this otherwise potentially debilitating problem. What follows are some exercises you can do anytime, anywhere to help strengthen your pelvic floor muscles and regain proper control.
1Kegels Or Pelvic Floor Muscle Exercises
Kegel exercises can strengthen your pelvic floor strength, improve bladder function, and possibly even completely eliminate leakage.
As a first step, identify the pelvic floor muscles by stopping urination midstream. You should feel a clench inside the pelvic region that is holding it in. These are the muscles you will need to target for these two forms of Kegels.
Try and do about 3 sets of short and long contractions each with 10 repetitions per set, twice a day. The focus needs to be on accuracy rather than count. So if you can’t manage so many, do fewer but do them right.