It’s common to hear women discuss issues with their bladder as they go through menopause. And the most common change we hear about is losing bladder control.
Problems with bladder control can show up in a variety of ways. You might leak urine with coughing, sneezing, laughing, or exercising. You might feel an intense urge to go pee. You might not make it to the bathroom in time. Or you get up multiple times at night to pee.
Urinary incontinence, meaning you leak urine by accident, is one of the most common issues women seek pelvic physical therapy for in their older age. And there are things you can do to improve your bladder control.
Strengthening your pelvic floor muscles is one way! Never heard of the pelvic floor muscles? You are not alone. The pelvic floor muscles sit between your tailbone and pubic bone at the base of the pelvis. And they help support bladder function.
As you age, you tend to lose strength and muscle mass throughout your body. Maintaining pelvic floor strength becomes even more essential for older adults since it plays a critical role in preventing bladder leakage.
Here are three of our favorite exercises to keep your pelvic floor strong.
1. Kegels: These are contractions of the pelvic floor muscles. Start laying on your back. To tighten your pelvic floor muscles, imagine as if you are trying to stop the flow of urine or hold back gas. Hold for 2-5 seconds then release. When we get a full contraction of the pelvic floor we should feel both a squeeze and a lift.
2. Adductor squeezes: Start laying on your back. With a rolled up towel between your knees, gently pull in your pelvic floor muscles and squeeze your knees together around the towel. Hold the squeeze for 2-3 seconds then release.
3. Bridges: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides. Gently pull in your pelvic floor muscles then use your buttocks to lift your hips up off the floor. Hold 5. Return to the starting position.
Another way to combat bladder issues is by not only keeping your pelvic floor strong, but your entire body strong through targeted exercise for menopause.
Not sure what type of exercise that is? Our experts are here to help!
Our next session of Fit Beyond 50 starts March 28th.
Fit Beyond 50 is taught by women’s health physical therapist, Dr. Jamie Kocher and designed specifically for women 50+. You can expect a great head to toe, low impact, strengthening workout with TONS of focus on the pelvic floor.
- An 8 week session of weekly live workouts on Zoom
- Workouts are 45-minutes in length focusing on full body strength including building a stronger core and pelvic floor.
- Workouts will be on Tuesdays at 9:30am CST starting March 28th
- Workouts are recorded each week so if you miss one, you will have access to the recording to workout at your convenience.
- Minimal equipment is needed for class. You can even use items found around the house.
- No prior exercise experience is required.
- And all fitness levels are welcome!
