How to exercise without having an accident
23 Feb 2016
Having bladder or bowel control problems can be quite uncomfortable and embarrassing at times, but this doesn’t mean your exercise regime should be compromised. Here are some tips on how to keep exercising with confidence and comfort.
Get assessed
Incontinence affects one in five Australians, with it becoming more prevalent with age. Common amongst women experiencing menopause, it is also a concern that affects men, particularly those with prostate problems. Getting assessed by a fitness expert is advisable as they can tailor a plan that caters to your needs.
“The pelvic floor function is very individual, which is why it is so helpful to have a one-on-one appointment with a physiotherapist who specialises in this area. They will help you to identify a fitness plan and exercise your pelvic floor with confidence,” says Lisa Westlake, physiotherapist and fitness expert at Physical Best.
Keeping your pelvic floor muscle strong and functional is important in preventing incontinence and pelvic organ prolapse.
Strengthen your pelvic floor muscles
Taking the time out to do pelvic floor training exercises is a good investment as it only takes a few minutes and doesn’t require any equipment, advises Lisa, who also consults at the Continence Foundation of Australia.
“Think of the pelvic floor as a diamond shaped group of muscles, running from the tailbone to the pubic bone and between your sit bones. With that in mind, you start at the back, draw upwards and inwards around your back passage as though you are trying to control wind. You then lift forward towards your pubic bone as though you are controlling your bladder. Hold this lift as high and strong as you can for three breaths or more. Relax and then repeat three sets, three times a day.”
Listen to your body
When exercising, make sure you are listening to your body and are avoiding any kind of activity that causes discomfort.
“Avoid any exercise that feels like it is causing a pushing down sensation,” advises Lisa. “Moves that make you hold your breath, strain or feel like you cannot lift or engage your pelvic floor during the exercise should be avoided too.”
Also ensure you are not overdoing it by taking breaks and stopping whenever you feel fatigued or feel vulnerable in the pelvic floor area.
“The important thing about pelvic floor muscle exercises is quality not quantity,” says Lisa.
Find alternatives
If the type of exercise you are accustomed to is proving to be detrimental, look into alternatives that don’t stress the pelvic floor, advises Lisa. For example, if you lift weights, you can swap heavy weights for lighter ones but with more repetitions. If you like to run, you can replace it with walks up a hill.
The ideal exercises are the ones that enable you to avoid heavy lifting, don’t compromise good posture and allows you to utilise supported positions, such as pilates on a fitball and swimming.
®