If you suffer from incontinence, you might often feel left out of social interactions because of the social stigma that comes with your condition. If you have severe incontinence, you may not have enough bladder control to stay outdoors and enjoy things that you may have previously indulged in. However, incontinence shouldn't hinder you from taking care of yourself. Proper weight management can help overcome the spectre of incontinence. 

Exercising with incontinence is possible. Several exercises and therapies can help you manage the condition and possibly strengthen the muscles supporting the bladder. Although incontinence cannot be completely reversed, you can reclaim some semblance of control. It will take time, but it is highly doable. 

Here are a few tips before you hit the gym.

Don’t eat a huge meal

Although it’s advised to have enough energy before you hit the gym, it will be better if you don’t overload on your meal. A full stomach will make you a bit sluggish and exert extra pressure on your pelvic muscles and bladder. If you could take a protein shake or any pre-workout supplements, they should suffice for your session.

Empty your bladder

Before hitting the workout rooms, empty your bladder. Starting with an empty bladder will make it easier to hydrate as necessary. Also, stick to water or the occasional sports drink before and during workouts. Try to limit fluid intake, but you mustn’t compromise your hydration. When you feel your bladder is almost full, head straight to the washroom and relieve yourself. You can finish your reps afterwards. 

Use incontinence products as necessary

If you suffer from severe incontinence, don’t be ashamed to wear the necessary incontinence products to help manage your condition. For example, you can wear adult diapers, tampons, or sanitary pads, which can help reduce visible leakage during workouts. Of course, it will also be good to bring extras just to be on the safe side. Furthermore, try to wear loose-fitting, dark-coloured gym attire to feel more comfortable.

Choose the right exercises

Don’t be ashamed to ask your trainer to help craft a training regimen with your condition in mind. Select low-impact exercises that will not exert much pressure on your pelvic region. You can perhaps ask your trainer to create a training plan based on the treadmill or elliptical machines. Aerobic walking and running don’t exert much pressure on your pelvic regions but will help strengthen muscles and increase stamina. You can also try Pilates and Kegel exercises. These exercise regimens require you to contract and control muscles, and you can target the muscles in your pelvic region to strengthen them again. 

Work on bladder timing 

One of the best ways to strengthen bladder muscles is to work on bladder training. You can train yourself to relieve the contents of your bladder every two to four hours. This is also subliminal messaging that will train your body to follow what your mind tells you to do.

Endnotes

Exercising with incontinence is possible. However, you must consider and incorporate several factors before, during, and after your workouts to manage your condition.