How Can Exercise Help Control Incontinence?

Kegel exercises help mild to moderate incontinence by strengthening muscles that control the bladder. Patients can train the body to stop the flow of urine by contracting the muscles used to halt urine and holding the stance for at least three seconds before relaxing the body. Complete eight to 10 sets of the exercise at least three times each week to improve incontinence.

Bladder drill exercises help to train the body when to urinate, which can reduce the amount and frequency of leakage. Create a schedule of bathroom breaks to train your bladder to hold more urine for longer periods of time. Bladder training helps to extend time between bathroom breaks.

Begin a workout program of low-activity exercise such as walking to avoid leakage. Increase activity gradually once the body is trained to urinate at certain times of the day. Avoid caffeinated drinks before exercise, and hydrate with water during activity. Exercise is more beneficial for patients with incontinence if spicy foods and acidic beverages are avoided. Spicy foods can irritate the bladder, while acidic beverages trigger incontinence problems. Maximize the workout and control incontinence by loading up on vegetables and high-fiber foods instead of sugary beverages, juices and sweets.