You are toiling on the treadmill, ladder, or recumbent bike - and the accident happens: a small urinary incontinence. Small leaks can occur if you are a teenager or a woman in 20 years and up. Often incontinence begins after childbirth or as a result of athletic lesions. Some men have incontinence problems after prostate surgery.
"Unfortunately, people [with incontinence] stop doing things they enjoy, such as a high impact aerobics," says Roger Dmochowski, MD, Urologist and Director of Vanderbilt. Center of Continence in Nashville, Tenn.
"The problem is, the leak is variable, not predictable," says WebMD. "You can have a small amount of leakage once and a huge leakage another. That's what makes people nuts."
Fat Loss Workouts At Gym - At the Gym With Incontinence
stick with black. Dark color training clothes work best if you have incontinence - especially if you need to use an incontinence platform.
Watch fluids. If you have a problem of incontinence, have no caffeine drinks in advance (soft drinks, coffee, tea). Caffeine acts as a diuretic - which leads to leaks. It is still important to get hydrated when exercising drinking water.
Forget spicy foods. Spicy foods like the Mexican or Chinese fare will irritate your bladder, and worse the kind of incontinence called incontinence of desire. High acid foods such as cranberry juice, orange juice and other citrus drinks also cause incontinence problems of irritation and triggers. Try to minimize these foods - and maximize vegetables and other light foods and high fiber.
Use a tampon. For women, a cap puts pressure on the urethra that prevents leaks explains Vani Dandolu, MD, MPH, a uroginecologist with the Temple University Medicine School in Philadelphia. "This helps mainly with stress incontinence, where leaks happen with an activity," says WebMD.
KEGELS will help. Exercises to strengthen the muscle that controls your bladder - Kegel exercises - will make a big difference in your little problem. Kegel exercises help with uncontinence of mild to moderate stress, which usually occurs after having children. To make Kegels, hire the muscles you would use to stop the flow of urine. Hold the contraction for three seconds and then relax. Do it eight to 10 times at least three times a week. If you do not realize improvement after three to four months, check with your doctor to see if it would help you see a physiotherapist to make sure you are doing the exercises correctly.
Try a pessary. If you have incontinence or stress incontinence due to a prolapsed uterus, a pessary can also help. This is a round object (made of silicone, rubber or plastic) that is used in the vagina to avoid leaks. "I have patients who use a pessary for 10 to 15 years," Dandolu account WebMD. "You use it during the day and take it out at night."
Work on time. With incontinence of desire, "bladder training" can lengthen time between bathroom visits. Take bathroom trips planned every two to four hours - then the clock said your habits, not your bladder. This helps prevent the "desire" from going and the possible leakage.
