What type of physical activity can I do if I suffer from incontinence?
Physical activity helps maintain a healthy lifestyle, so it is good for everyone and at all ages. For those suffering from incontinence, there are some sports not recommended, but others can be practiced without problems.
For example, you can engage in activities such as yoga and pilates, as well as swimming and walking: the important thing is to always listen to your body and consult your doctor to ask him for advice on which sport is best for you.
A workout that you can do every day and without risk is the one with Kegel exercises, which will help you strengthen the pelvic floor muscles simply and effectively.
Why are exercises for the pelvic floor important?
Pelvic floor exercises strengthen the muscles around the bladder and the vagina or penis.
Strengthening the pelvic floor muscles can help stop urinary incontinence, cure prolapse and also improve sexual performance.
Both men and women can benefit from the above exercises.
How to find the pelvic floor muscles
You can feel the muscles of the pelvic floor if you try to stop the flow of urine when you go to the bathroom.
#Warning: It is not recommended to regularly stop the flow of urine halfway as it can be harmful to the bladder.
Exercises for the pelvic floor
To strengthen the pelvic floor muscles, sit comfortably and contract the muscles 10-15 times in a row.
Do not hold your breath and do not simultaneously contract the muscles of the abdomen, glutes, and thighs.
When you become practical with training, you can try to keep the contraction a few more seconds.
You can make improvements every week but be careful not to exaggerate and always rest between one series and another.
After a few months, you should start noticing the results. Of course, we advise you to continue training constantly.