Incontinence, or the inability to control urination, is a condition that often results in embarrassment and frequent trips to the bathroom. It can be caused by a variety of factors, including medications or diabetes. While people who suffer incontinence often experience unexpected leakage during jogging or other forms of activity, doctors recommend exercise as an effective self-care method to prevent the condition or minimize symptoms.
Incontinence
FamilyDoctor.org reports that millions of Americans suffer urinary incontinence, or limited bladder control. The symptoms of incontinence often range from slight leakage to an urgent need to urinate that occurs repeatedly over a short time period. Women, adults over 50 and men who recently experienced prostate surgery face a heightened risk for the condition, although people who are overweight are also more prone to incontinence. While there are several types of incontinence, stress incontinence --- or leakage that occurs due to pressure on your stomach muscles --- is most common during exercise like jogging.
Regular Activity
Regular physical activity can often prevent incontinence. Aerobic activity --- or exercise that requires continuous movement of your arms and legs --- is commonly regarded as beneficial for weight loss and improved overall body function. Consider walking, bicycling or swimming on three to five days every week. An ideal workout lasts from 30 minutes to an hour, although beginners often choose to break aerobic workouts into smaller sessions throughout the day. Your doctor can help you determine which activities are most appropriate based on your medical history.
Kegel Exercise
Men and women with stress incontinence that occurs during jogging may benefit from performing Kegel exercises designed to strengthen the pelvic muscles. Beginners typically perform the exercises lying down, although Kegel activities can also be performed sitting or standing. Start by locating the muscles you use to control your bladder. Identify the muscles by attempting to stop the flow of urine without using muscles in your legs, stomach or buttocks, and then squeeze the appropriate muscles for 10 seconds. Relax for about 10 seconds and then repeat the exercise up to 20 times. Do Kegel workouts three times daily, although noticeable results may take as long as three months.
Considerations
While Kegel exercises or aerobic activity may help control or prevent incontinence, in some cases the condition is unavoidable and can lead to urinary tract infections, rashes or skin problems when left untreated. Schedule a meeting with your doctor if incontinence is disrupting your lifestyle or creating embarrassment. Your doctor can determine the cause for your incontinence and recommend an effective treatment, which may include prescription medication or surgery.
