Is there anything I can do to prevent urinary incontinence?
Yes. Exercising your pelvic floor muscles regularly can help prevent bladder problems. These exercises are called Kegels.
How to do Kegel exercises:
- It may be easier to begin practicing these exercises while lying down.
- Squeeze the muscles in your genital area as if you were trying to stop the flow of urine or trying to stop from passing gas. Try not to squeeze the muscles in your belly or legs at the same time.
- Relax. Squeeze the muscles again and hold for 3 seconds. Then relax for 3 seconds. Do this 8 more times. Work up to 5 sets of 10.
- When your muscles get stronger, do your exercises sitting or standing. You can do these exercises any time, while sitting at your desk, in the car, waiting in line, doing the dishes, etc.
Be patient. It may take 3 to 6 weeks before you see results.
Tags: Urinary Incontinence
