Exercising with incontinence

There’s no denying that on some days, we love having an excuse for not being able to work out; bad weather, a headache, twisted ankles – the list is endless. However, when you do want to work out, it can be frustrating if something like incontinence is getting in the way of it – but this doesn’t need to be the case! We’ve compiled a list of tips and tricks to help you get your trainers on and heart racing, in spite of having incontinence. 

Strengthen your pelvic floor

As with most things in life, if you are looking for a long term and permanent solution, you’re best off by fixing the source of the problem itself. And in the case of stress incontinence, this means strengthening and working on your pelvic floor muscles. This is because strong pelvic floor muscles will give you greater control over the opening and closing of your bladder
 
And though this may not be a quick fix, it is a way of working towards a long-term solution. Having strong pelvic floor muscles doesn’t only mean you will be able to work out without leaking, but it will also improve your incontinence in general – sounds like a win-win to us! If you’re looking to strengthen your pelvic floor, then it’s time to start activating those muscles with pelvic floor exercises. And whether you’re a beginner or a seasoned pro, our video tutorial of three classic pelvic floor exercises are a great way to get you practising from today!   

Find the right exercise for you and your bladder

Now, there’s no reason why incontinence should stop you from doing any type of exercise that you choose to do. However, if you are worried about leaking and are still in the process of building up your pelvic floor muscles, then you may want to choose an exercise which puts less pressure on the lower part of your abdomen and bladder. 
 
High impact exercises that involve running and jumping may not be ideal for someone who suffers from stress incontinence – so why not go for a lower impact sport such as yoga, swimming or Pilates, whilst you build up your pelvic floor muscles? These types of exercises reduce bladder pressure and will also allow you to work your whole body without the constant worry of leaks. 

Use incontinence products

Incontinence products are designed to help you go about your day-to-day life without constantly worrying about your incontinence. So why not try using an incontinence pad or even our super discreet incontinence liners the next time you go out for a run or to the gym?

Explore your fashion options

Sometimes you may just want to go out and do whatever type of exercise you want, without having to constantly check if your leggings have a small wet patch or have turned a slightly darker shade. And for these times, you always have the option of perhaps wearing slightly  darker workout clothes to help conceal any signs of leaks.
 
You may also want to opt for looser fitting clothing or a slightly longer, baggy top to make you feel more covered if you’re mindful of your pad or incontinence pants being seen under the fabric of your clothing – though remember that the shape of our incontinence wear looks just like regular underwear so there’s no need to feel self-conscious! 
 
Ultimately, urine leaks and incontinence don’t have to stop you from doing what you want; be it exercising, socialising or just getting on with your daily activities. So stop putting off your exercise routine and get out there!