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Anniki Sommerville

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Anniki Sommerville is a published author of 5 books including 3 non-fiction books - How to Be a Boss at Ageing, More Orgasms Please and The Big Quit. She regularly writes for Red magazine and Grazia on women's health, ageing and more.

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What exercise can I do if I'm experiencing incontinence?

Intense physical activity can trigger leaks and incontinence. Even those of us who exercise less regularly can experience it which can mean we end up putting off exercising even though it’s good for our physical and mental wellbeing.

Experiencing incontinence and leaks in a public area like a gym (where you are probably wearing close-fitting clothing) can feel especially embarrassing. It’s important to continue exercising however and as a first step see a pelvic floor physiotherapist so they can give you a thorough examination and see if there are particular reasons why you are experiencing bladder weakness. 

In the meantime it can also be useful to think about the types of exercise that you are doing. Here are some tips on other things to consider: 

Before going to the gym, think about what you eat. It’s not good to eat a big meal because it can put extra pressure on your pelvic floor muscles and bladder. 

At the gym think about: emptying your bladder before you start your workout, limit your fluid intake but stay hydrated. Funnily enough it can be tougher to control your leaks when you’re dehydrated. 

Wear a product that helps contain any leaks that you may experience. Jude’s leak-proof underwear is highly effective and absorbs 8 teaspoons of urine. There is also no VPL when you wear them with tight-fitting exercise leggings. 

Choose activities that don’t put too much pressure on your bladder such as yoga, and swimming. 

Also think about lower impact activities like walking and Pilates. 

When it comes to workout machines in the gym consider using the treadmill or elliptical machines.

It is of course great to run but make sure that you don’t strain yourself too much - if you’re running on a treadmill the surface will be more even and so you can avoid leaks caused by a sudden unexpected bump in the pavement. 

Heavy weights are great especially as we age but build up to these slowly with a professional trainer to avoid injury and too much strain on the pelvic floor muscles. Jumping jacks and squats can also affect your leaks - build up to these slowly and avoid them if you feel like they cause leaks. 

Integrate your kegel exercises into your regular routine. So whilst you’re doing an exercise like a ‘wall sit’ (sitting at an angle to the wall with your legs bent so you are supported) practice tightening your pelvic floor muscles and holding for 10 seconds. Work up to this slowly. Also look at ways of integrating your kegel exercises into your everyday routine so you are doing them whilst you brush your teeth or watching an advert on TV. This way you will be strengthening them a little every day. 

Remember that there are fun exercises you can do too! Hula hooping and belly dancing are great at engaging your core muscles and pelvic floor so it's a perfect opportunity to try something new. Also dance classes or even Zumba classes- improving your pelvic floor doesn't have to be boring.

Excessive weights or intense abdominal exercises such as crunches and lunges can exert so much downward force on the pelvic floor, they can also cause damage over time. No matter how strong your pelvic floor is, before doing in any resistance activity, lift and ‘contract’ your pelvic floor muscles.

Finally don’t avoid exercise as it’s so important to our everyday health and wellbeing. Find an exercise that suits you and builds your confidence. Also remember how common bladder weakness and incontinence is with ⅓ women experiencing it. It is also something even elite athletes experience so it is nothing to feel ashamed about. The more we share tips on how to navigate it, the better! 

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