Top 5 Exercises for Women with an Overactive Bladder
Having an overactive bladder can be a challenging condition to deal with, but there are steps you can take to alleviate symptoms. Here are five exercises that can help women with an overactive bladder:
- Kegels: These exercises strengthen the pelvic floor muscles, which support the bladder and urethra. To do Kegels, tighten the muscles that you would use to stop urination, hold for a few seconds, and then release. Repeat 10-15 times in a row, several times a day.
- Squats: Squats help strengthen the muscles in your hips, glutes, and pelvic floor, which can improve bladder control. Stand with your feet shoulder-width apart and slowly lower your hips as if you were sitting down in a chair. Return to a standing position and repeat 10-15 times.
- Bridges: Bridges work the muscles in your lower back, glutes, and pelvic floor. Lie on your back with your knees bent and your feet flat on the ground. Slowly lift your hips off the ground, hold for a few seconds, and then lower back down. Repeat 10-15 times.
- Yoga: Some yoga poses, such as the cat-cow pose and the child's pose, can help relieve stress and tension in the pelvic floor muscles, which can improve bladder control.
- Aerobic exercise: Regular aerobic exercise, such as walking, cycling, or swimming, can help strengthen the muscles that support the bladder and improve overall health.
It's essential to talk to your doctor before starting any new exercise program, especially if you have a medical condition. Your doctor can help you determine which exercises are right for you and how often you should do them. In some cases, pelvic floor physical therapy may be necessary to address overactive bladder symptoms effectively.
