Move with Confidence: The Best Exercises for People Living with Incontinence (for Every Fitness Level)
When it comes to managing incontinence, exercise might not be the first thing that comes to mind.
Yet staying active is one of the best ways to strengthen your body, boost confidence, and improve bladder control. The key lies in choosing the right exercises, movements that support your core and pelvic floor without straining them.
Whether you’re new to fitness, getting back into movement after illness or childbirth, or already active, there are safe and effective workouts to help you move freely again.
1. For Beginners: Gentle Foundations
If you’re just starting out, focus on slow, low-impact movements that strengthen your core and pelvic muscles without putting too much pressure on your bladder.
Try these:
• Pelvic Floor Exercises (Kegels): Sit or lie comfortably. Squeeze the muscles you’d use to stop urinating midstream. Hold for 3–5 seconds, then release. Repeat 10 times, several times a day.
• Bridge Pose: Lie on your back with knees bent. Gently lift your hips toward the ceiling while engaging your core and pelvic floor muscles. Hold for a few seconds, then lower.
• Walking or Go for a Wheel: A 20–30 minute brisk walk or wheel(for wheelchair users) helps boost circulation and mood while improving muscle endurance.
Tip: Avoid holding your breath, breathing steadily helps your pelvic floor engage naturally.
2. For Moderate Fitness Levels: Building Strength and Control
Once you’ve built some strength, try incorporating movements that combine stability, flexibility, and gentle resistance training. These help improve posture and bladder support.
Try these:
• Pilates: Especially pelvic floor–friendly routines that focus on controlled breathing, core engagement, and alignment.
• Swimming or Water Aerobics: The buoyancy of water supports your joints and reduces leakage risk while strengthening your entire body.
• Chair Yoga: Perfect for those with mobility challenges, gentle stretches and mindful breathing help tone muscles and relax the pelvic area.
Tip: Hydration still matters! Don’t cut back on fluids, dehydration can irritate the bladder and make symptoms worse.
3. For Active and Fit Individuals: Power with Awareness
If you’re already active, you can continue most exercises by paying attention to how your body responds. Avoid heavy straining or high-impact moves that cause bladder pressure.
Try these:
• Low-Impact Cardio: Elliptical machines, cycling, or dancing improve stamina without the jump and jolt of running.
• Strength Training with Control: Use lighter weights with more repetitions. Exhale as you lift to avoid intra-abdominal pressure.
• Core Workouts (Focus on Deep Core): Replace crunches with planks, bird dogs, or dead bugs, moves that engage deep core muscles safely.
Tip: If you leak during workouts, a high-quality, breathable pull-up like TrueHugz CoolDiscreet helps you stay dry and confident.
4. Exercises to Approach with Caution
Some movements increase abdominal pressure and may worsen leakage.
Avoid or modify:
• Heavy lifting without breath control
• High-impact jumps or running
• Deep squats or sit-ups that strain the pelvic floor
Instead, focus on stability and controlled breathing techniques. Do work with your health care provider to design a set of exercises that you can manage and suited to your health condition.
5. Listen to Your Body and Keep Moving
Incontinence doesn’t mean you need to stop being active. It means finding ways to move that support your body’s needs. Exercise not only strengthens your pelvic muscles but also boosts confidence, improves mood, and helps manage weight, all of which benefit bladder health.
With the right protection like TrueHugz CoolDiscreet, CoolComfort or CoolGuard, you can move, stretch, and sweat without worry.
Designed for active comfort, CoolDiscreet pull-up pants move with your body and wears like a normal underwear. It's soft, highly stretchable waistband and breathable cotton-like fabric is perfect for yoga, walking, or light workouts.
For those that are using Tape diaper now, whether you prefer the all-day reliability of CoolComfort or the superior absorbency of CoolGuard, each style keeps you dry, confident, and focused on your wellbeing.
Every step, stretch, and deep breath is a step toward freedom, strength, and confidence.
Key Takeaway:
Exercise is possible and powerful at every fitness level. Start slow, stay consistent, and choose movements that make you feel good in your body. Incontinence shouldn’t stop you from living fully.
Reference
. National Health Service (NHS). Pelvic floor exercises for both men and women. NHS UK.
https://www.nhs.uk/common-health-questions/womens-health/what-are-pelvic-floor-exercises/
. Harvard Health Publishing. (2021). 5 exercises that can help with urinary incontinence. Harvard Medical School.
https://www.health.harvard.edu/womens-health/5-exercises-that-can-help-with-urinary-incontinence
. Mayo Clinic. (2023). Urinary incontinence: Self-care.
https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/manage/ptc-20354008
. Continence Foundation of Australia. (2024). Pelvic floor exercises.
https://www.continence.org.au/who-it-affects/men/pelvic-floor-exercises
. Cleveland Clinic. (2024). Kegel exercises: Benefits, how to do them, and tips.
https://my.clevelandclinic.org/health/articles/14611-kegel-exercises