What Are Best Exercises To Reduce Urinary Incontinence In Women Over 35?
Urinary incontinence can be effectively managed in women over 35 through targeted exercises and lifestyle changes. Here are some of the best exercises and strategies to reduce urinary incontinence:
- Kegel Exercises: Kegel exercises strengthen the pelvic floor muscles, which support the bladder and can help prevent or control urinary incontinence. To perform Kegel exercises correctly, follow a step-by-step guide provided by reputable sources like the Mayo Clinic.
- Bladder Training: Bladder training involves gradually increasing the time between bathroom visits to train your bladder to hold more urine. This can help reduce the frequency of urination and incontinence. You can find detailed instructions on bladder training in the Healthline article.
- Pelvic Floor Exercises: Regularly doing pelvic floor exercises can strengthen the muscles responsible for controlling urination. These exercises involve opening and closing the urethra, which carries urine from the bladder out of the body. This can be achieved through exercises mentioned in the Mayo Clinic article.
- Consult a Healthcare Professional: If necessary, consider consulting a healthcare professional for additional guidance and potential treatments, such as electrical stimulation or biofeedback, as mentioned in the Healthline article.
- Lifestyle Changes: Avoiding bladder irritants like caffeine and maintaining a healthy weight can also contribute to reducing urinary incontinence, especially for women over 35. The National Institute on Aging provides insights into managing urinary incontinence in older adults.
