For decades, yoga has received well-deserved praise and attention that focuses on its positive effects on one’s body and mind. Whether it’s improving flexibility or helping in attaining mental balance, yoga has always benefited humankind.
However, despite the fact that this practice is prevalent, most people are not aware that it can effectively help manage incontinence. Yoga for incontinence can help you regain control of your pelvic floor muscles, which help manage the flow of discharge.
Specific movements and poses performed in yoga exercise the gall bladder and improve its functioning, thus helping manage incontinence.
Want to know more about other benefits of how yoga helps in managing incontinence?
Keep on reading this blog as we discuss how incorporating yoga and low-impact exercise can help in curing incontinence so that you can live your life freely without worrying about leakage.
Understanding Incontinence
Incontinence refers to unintentional leakage through the urethral opening because of the following.
- Age: Muscle weakness developed due to aging is quite natural.
- Pregnancy and Childbirth: There is added stress on the organs in the pelvic area, especially during pregnancy and childbirth.
- Chronic Conditions: Neurological disorders, such as multiple sclerosis, diabetes, and also obesity.
- Lifestyle Factors: Physical inactivity, drinking too much alcohol or coffee.
While medicine, operations, or pelvic floor exercises have managed to alleviate the symptoms of the conditions, incorporating yoga or any low-impact form of exercise into your daily routine might offer a natural cure to the conditions.
The Role of Yoga in Managing Incontinence
Let us examine how yoga directly addresses essential body parts to aid in the management of older women with urinary incontinence.
1. Strengthening the Pelvic Floor
In some yoga postures, the pelvic muscles are involved, and they are mainly responsible for bladder and bowel control. These muscles are also actively involved in postures that enhance strength and endurance, such as Bridge Pose-Setu Bandhasana and Cat-Cow Stretch-Marjaryasana-Bitilasana.
2. Stress Reduction
Anxiety and stress can exacerbate incontinence symptoms. Yoga reduces cortisol levels, improving mental health by incorporating two crucial elements: deep breathing and relaxation. Additionally, yoga develops the mind-body connection that creates a healing environment for stress incontinence.
3. Improving Core Stability
The engagement of core muscles is involved in many yoga postures. Strengthening the core indirectly supports the pelvic floor since it provides structural stability. Excellent examples of postures that engage the core in a non-jarring manner are Plank Pose - Phalakasana and Boat Pose - Navasana.
Low-Impact Exercises: A Gentle Yet Effective Approach
The exercises do not put much stress on the joints and muscles; hence, they are safe for women struggling with urinary incontinence issues or women who have recently undergone surgery.
Understanding How Low-impact Exercises Assist in Incontinence
Regular physical activity enhances the quality of the muscles that support the pelvic region and improves this muscle’s capacity to control leakage and sustain the bladder. These are appropriate for older women because they relieve the pressure exerted by muscles and bones that are exercised.
Tips for Safe Exercise
- Speak with Your Doctor: Before starting any new vigorous exercise program, one should first check with a doctor.
- Remain Consistent: Daily practice is necessary for observable outcomes.
- Use Supportive Products: You can also wear incontinence pads or liners so that you gain more confidence while exercising.
- Hydrate Sensibly: Do not drink too much water before exercising.
- Pay Attention to Your Body: If you have discomfort or painful sensations, stop exercising.
Recommended Low-impact Exercises for Incontinence
The following low-impact exercises are designed for elderly people suffering from incontinence.
1. Kegel Exercises
- Exercise the pelvic floor directly
- Involve contracting and relaxing these muscles in a controlled manner
2. Leg Lifts
- Build up your lower abdominal muscles without putting undue strain on your pelvic floor.
- It can be performed standing or lying down.
3. Pelvic Tilts
- A fundamental exercise to increase pelvic strength and alignment.
- The technique involves resting on your back and gradually swaying your pelvis.
4. Water Walking
- Walking in a pool gives the body support and resistance.
- Improves the tone of the pelvic and leg muscles.
Tips for Incorporating Yoga and Low-impact Exercise into Your Routine
It is essential for older women to approach your practice with consistency and attention to get the most out of these workouts.
- Start Slow: If you’ve never worked out before, start slowly and work your way up to more intense exercises as your body adjusts.
- Pay Attention to Form: Appropriate technique is necessary to minimize strain and optimize advantages. A physical therapist or yoga instructor can be a good choice.
- Incorporate a Healthy Lifestyle: For the best results, combine exercise with other pelvic health practices, a healthy diet, and enough water.
Holistic Benefits Beyond Incontinence Management
Yoga and low-impact workouts have several advantages for elderly women suffering from incontinence:
- Increased Mobility: Everyday motions are made more accessible by increased muscular tone and joint flexibility.
- Improved Posture: Proper alignment and less back discomfort are two benefits of strengthened core muscles.
- Enhanced Confidence: Self-esteem and quality of life are enhanced by better bladder control and physical fitness.
Incontinence Products: Complementing Yoga and Low-Impact Exercise
Although yoga and low-impact workouts can greatly enhance bladder control, elderly incontinence products help manage these problems all day long. These incontinence products for women are designed to improve convenience, comfort, and confidence so that people can concentrate on their tasks without worrying about leaks.
1. Absorbent Pads and Liners
For older women who have mild to moderate incontinence, absorbent pads and liners are the best incontinence products for elderly. In addition to providing covert protection, many of them are made to remain firmly in place, avoiding leaks when exercising or going about everyday tasks.
2. Adult Diapers and Briefs
Adult diapers and briefs provide complete protection for those with more serious incontinence, such as functional incontinence. To ensure comfort day or night, they are frequently made with increased absorbency and odor control in mind.
3. Bed Pads
Bed pads offer a protective layer on mattresses and can help control leaks while you sleep, which is beneficial for those with nighttime incontinence. These bed pads for the elderly can be combined with other products for optimal protection and are simple to clean.
Also, always go for the best incontinence products since they are well-tested by researchers and have high-quality absorbent material embedded in them.
Regain Control with Confidence
Although incontinence can be a complex problem, natural methods, such as yoga and low-impact workouts, offer a helpful and efficient solution.
They offer long-term advantages beyond symptom relief when used consistently and with thoughtful lifestyle changes.
Including these practices in your regimen may have a significant impact, regardless of whether you’re new to yoga or looking for mild workout choices.
So, get started with easy exercises right now to experience the life-changing potential of holistic well-being!
