Did you know, nearly two in five women who participate in yoga or spinning classes experience bladder leakage? Keeping an active lifestyle is essential to feeling great at any age; it lowers the risk of serious health conditions such as diabetes, obesity, heart disease, and high blood pressure. Exercise also has the ability to help change your attitude towards yourself by boosting your confidence and is a great way to spend time with a friend or loved one. However, for someone who experiences bladder leakage, the idea of exercise can be daunting.
"Adhering to a regular workout routine can be a big challenge for anyone and I find that many women tend to put the needs of others before their own with workouts often being missed," said Dr. Stacy Irvine Health and Fitness expert, Co-Owner Totum Life Science. "If we add to this challenge, an uncomfortable feeling due to concerns about bladder leakage, the chance of getting to your workout lessens even more." In fact, in a recent CARP survey, many members reported they spent less time exercising after they experienced leaks and group exercises, which were once a common way of spending time with friends, started to be avoided completely. Bladder leakage doesn't have to mean sidelining your favourite activities or spending less time with your workout group.
The good news is, with a few simple strategies and proper management, it is possible to stay protected and keep your mind off bladder leakage so you can fully enjoy your exercising worry-free!
Avoid caffeine before exercising
To lessen the likelihood of an unwanted surge while bending into a yoga pose, it's recommended to save coffee, tea, or caffeinated sodas for after your workout as caffeine acts as a diuretic which stimulates the bladder.
Stay hydrated with H2O
It's natural to assume drinking water before exercising will stimulate the bladder and make physical activity more difficult, but this is generally incorrect. Not only is it crucial to stay well hydrated while exercising but drinking less water increases the concentration of the urine, making bladder control more difficult.
Empty the bladder beforehand
Leaks are more likely to happen when the bladder is full, so it's always a good idea to visit the washroom before exercising. Staying hydrated is important during any physical activity and there is nothing wrong with taking a break during a workout class or activity to remain comfortable.
Find a great workout group
Dr. Irvine also suggests trying to find workout groups with women of a similar age group and an instructor who is trained to work with your age range. "You are more likely to feel comfortable in a group of likeminded peers, where these challenges are openly understood and the training program is designed accordingly," continued Dr. Irvine. "Feeling comfortable in the group will add to your enjoyment of the workout and that should help you be consistent with your program."
Dress for comfort and confidence
Despite our best efforts, leaks happen from time to time. Still, it doesn't mean we should run from the treadmill. A great way to ensure comfort and boost confidence when working out comes from choosing what to wear; dark clothing is always a safe choice.
But if you are looking for a guaranteed way of staying protected and keeping your mind at ease while exercising, then use a reliable bladder leakage protection product that is designed to deliver maximum security and comfort. Options like sleek fitting, low rise Depend® Silhouette® Active-Fit® Briefs for Women that are yoga-pant approved. With their secure waistband, super-absorbent core and soft, close-to-body, underwear-like fit you can be assured of outstanding leak and odour protection even through strenuous workouts.
For more information on Depend products and to try a free sample, visit depend.com.
For women who experience light leakage, Poise® Impressa® Bladder Supports are an exciting innovation that are inserted like a tampon, and are designed to prevent leaks even before they happen in a comfortable, discreet, and pad-free way. Poise® also offers pads for added protection; Poise® Moderate Absorbency Thin-Shape Pads for example, move seamlessly with your body so that you're protected at any angle. They quickly absorb wetness and lock in odour to ensure you the security you need and comfort you want during your workouts. With so many great options available, the use of these products can help soothe nerves around exercise-induced surges so physical activities become more fun and less stressful, just the way they should be.
For more information on Poise products and to try a free sample, visit poise.com.
Exercise the pelvic muscles
All muscles need exercise and the pelvic muscle is no exception as it helps with bladder control. Practicing 10 Kegel exercises three times a week in conjunction with your workout, can help avoid unwanted leaks, ultimately making exercise more comfortable. A Kegel is done by contracting the muscles used to stop the flow of urine. The contraction should be held for three seconds before relaxing. The best thing about this simple exercise is that it can be practiced anywhere, anytime with complete discretion.
Keep a bladder diary
Just like tracking daily steps, it's a great idea to maintain a bladder diary detailing bladder activity and symptoms. This makes it possible to recognize patterns that can make dealing with bladder leakage easier. One might even identify the best window of time to most comfortably fit in a workout.
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