We all know exercise is an important part of staying healthy. Having bladder problems doesn’t mean you can’t exercise, but there are certainly some safe steps you can take to protect your pelvic floor and avoid leaks. Below are some tips to get you on your way.
Catheterising right before you start exercising will minimise risk of leaks. And try to maintain hydration throughout your exercise period by taking regular small sips. Don’t avoid drinking, but also don’t consume large volumes all at once, as this could exceed your bladder capacity and increase your risk of leakage.
Try to stick to your usual schedule for catheterising during exercise or sporting activities. It can be easy to forget and run the risk of accidents, so it might be a good idea to set a reminder.
Be sure to make yourself aware of the toileting facilities and access before you get to your destination, so you don’t get caught short or have to delay catheterisation.
Your body will tell you which exercises to avoid – for example, you might experience leakage with certain types of exercises such as running, lifting weights, or with activities that cause you to ‘bear down’ into your pelvic area. if you find leakage occurs with certain exercises you may choose to modify, avoid, or find an alternative activity to strengthen that area.
Sitting or lying down when exercising avoids strain on the pelvic floor. If standing, never have your feet wider than hip width apart. Build up your strength by starting small and never lift weights that make you strain or hold your breath. It is best to lift weights from waist level rather than from the ground and always maintain a good posture or ‘neutral spine’ position.
Lastly, activate your pelvic floor during resistance exercises and breath out during effort to avoid downward pressure.
If urine leakage is still a concern for you, speak with an experienced physio or exercise physiologist for advice. You may also choose to wear a disposable continence aid or washable absorbent underwear for just in case.