Urinary incontinence, or loss of bladder control, can happen to anyone, though it becomes more common with age. According to the National Institute of Diabetes and Digestive and Kidney Diseases, women experience urinary incontinence twice as often as men. Most incontinence issues occur when the bladder muscles are either too weak or overactive. Stress incontinence is a result of weak muscles causing the bladder to leak when you contract your abdominal muscles---as with sneezing or laughing. Urge incontinence occurs when the muscles that surround the bladder contract involuntarily. There are several treatments options, depending on the type of incontinence. Urge incontinence is usually treated with drugs to relax the bladder muscle. Stress incontinence responds well to pelvic floor, or Kegel, exercises.
Kegels for Women
To strengthen the Kegels, contract the vaginal muscles as if stopping the flow of urine. Contract and hold for up to 10 seconds, then release for 10 seconds. Repeat 10 to 20 times, three times a day. Women have a slight advantage over men when it comes to Kegel exercises because of anatomy: a woman can place a finger inside her vagina to feel the muscles working and make sure she is contracting the right muscles.
Vaginal Weights
Vaginal weights are cone-shaped devices that fit inside the vagina to strengthen the vaginal muscles. These come in sets of varying weights, from 20 to 70 g. You start with the lowest weight first, and hold the weight inside the vagina using only your vaginal muscles. When you can comfortably hold the weight for at least 15 minutes, you move up to the next heaviest weight, and so on. Women should use these weights in addition to Kegel exercises.
Kegels for Men
Men may have a slightly harder time with Kegels because they don't have the anatomical advantage of being able to feel the muscle contract around anything. In many instances, men may contract the anus or abdominal muscles in an effort to affect the Kegels. The National Institutes of Health also suggest that you squeeze the same muscles you would use to avoid passing gas. If you feel a pulling sensation, you're using the right muscles. Men should hold each contraction for up to 10 seconds and release for 10 seconds. Repeat 10 to 20 times, three times a day.
