Let’s Get Physical! Don’t Let Bladder Leaks Hold You Back
Stronger, faster, farther? Whatever your 2021 fitness goals are, bladder leaks shouldn’t hold you back. If leaks are affecting your willingness or ability to exercise, we have 5 tips to help you sprint over this bump in the road and reach your goals!
For many of us, running, jumping or heavy lifting can trigger leaks. There’s no reason to feel embarrassed. Stress incontinence is the most common type of bladder leakage in women.1 It happens to men, too, particularly after prostate surgery.2
You may be surprised to learn that regular exercise and achieving a healthy weight can actually make a difference to your leakage. That’s because extra body weight can increase the pressure on the bladder and pelvic floor and make it harder for the urethra (the valve that passes urine from the bladder out of the body) to stay closed. Now let’s get moving toward better fitness and fewer leaks!
1. Aim high, but take small steps.
While signing up for a community run or jog next month may be motivating, it can be quite discouraging if you’re not ready when the big day rolls around. That’s not to say you shouldn’t aim high — you should! But start by working your way up to the main event. Run or jog 5 minutes one day, 10 the next, and so on. That way you can ease yourself into things slowly, while reaching mini-milestones along the way.
2. Be clear about your intentions.
Working out with others is a great way to stay motivated but don’t let friends and family set your goals for you. You know yourself best. Set your own goals, take ownership of those goals and go get it! Your loved ones can help you through the process — a good support system goes a long way.
3. Define your “why” and track your success.
Whatever your idea of success is, be sure you realistically define it before you get started. Rather than saying “I want to run at least once a week,” say “I want to run 1 kilometre at least once a week.” Then, start tracking your success! Write everything down and compare notes every few days. It might not seem like you’ve achieved a lot, but even a quarter of a kilometre is cause to celebrate!
4. Stay hydrated.
Drinking more can seem counterintuitive if you’re experiencing bladder leaks. Try taking small sips and space them at regular intervals. This helps to minimize the risk of a strong urge or leak occurring.
5. Choose the right product for you.
However you choose to achieve your fitness goals, Depend® can help you stay dry and comfortable with products that move the way you do. Depend Silhouette® underwear for women flex with your every move and hug your curves. Depend Silhouette® for women come in various colours and sizes and Depend® Real Fit for men offers maximum absorbency for ultimate protection and peak comfort. Depend products are made from the softest, smoothest shapewear fabric that stays sleek and unnoticeable under workout clothes. You get the best comfort and protection guaranteed.* So stop worrying about leaks and start the new year off right!
*If you’re not completely satisfied with your Depend® Underwear, we can help. Original receipt/UPC required. Restrictions apply. See Depend website for details. Purchase by 12/31/24. Mail in by 1/31/25.
1 The Canadian Continence Foundation. (2018). The source: Your guide to better bladder control. Retrieved December 4, 2020, from https://www.canadiancontinence.ca/EN/the-source-guide.php
2 The Canadian Continence Foundation. (n.d.). The men’s room: Frequently asked questions. Retrieved December 4, 2020, from https://www.canadiancontinence.ca/EN/faq-the-mens-room.php