Introduction
As someone experiencing bladder problems, you probably know that high impact physical activities such as running, trampolining or aerobics can bring on your symptoms.
The good news is that there’s no reason why you shouldn’t be enjoying exercise. There are also some special exercises you can do that could actually help you to manage your condition better.
You should always consult your doctor or your practice nurse, if you’ve never exercised before, or have any concerns.
Getting started
So how do you go about making physical activity part of your life? Start by gradually increasing the amount you do as part of your daily routine – for example, walking more, putting more effort into household and garden chores. The ultimate aim is to build up to 30 minutes per day, 5 days per week.
But don’t worry if you can’t achieve 30 minutes straightaway – start with 10 minutes, twice a day and build it up when you feel ready. See below for 5 ways to inject more activity into a typical day.
If you like to have structure and routine in your life, you may prefer to find specific times to exercise and organise a regular swim, walk or a fitness class. Again, the aim is to work up to 30 minutes per day of aerobic activity, 5 days per week.
Here’s an idea of how many calories you burn doing some common activities…
- A 14 stone man will burn 300 calories walking at a fairly leisurely pace (covering one mile every 20 minutes) for an hour
- A 12.5 stone man will burn 530 calories swimming breaststroke for 40 minutes
- A 10.5 stone woman will burn 400 calories cycling at 10-12 mph for 1 hour
5 ways to inject more activity into a typical day
- Walk every journey you make that’s under half a mile
- If you drive to the supermarket, park as far from the store as possible
- Get up to change TV channels rather than using the remote control
- Walk up and down the escalators instead of standing still, and choose the stairs instead of taking lifts
- Instead of piling things up at the bottom of the stairs to take up later, make the journey each time
Taking it further
If you already exercise regularly, don’t rest on your laurels! The body is very good at adapting to the physical demands you place upon it – and it’s only by moving the goalposts a little further away every now and again that you can make further fitness gains. There are three ways you can progress, nicely summed up by the acronym FIT.
F for frequency: you can exercise more often.
I for intensity: you can push yourself harder during exercise.
T for time: you can increase the duration of your workouts.
Top tip: Pick just one letter at a time to work on! Don’t try to increase the length and intensity of an exercise activity all at once.
7 top tips for exercising with bladder problems
- Keep track of your toilet habits, noting any times you leak urine. This might help you work out whether there are certain times when you are more likely to have a problem. In turn, this can help decide when to exercise.
- Always empty your bladder before beginning exercise.
- Do not avoid drinking fluids during exercise to minimize your risk of an ‘accident’. It is important to stay well hydrated when you are active. Allowing yourself to become dehydrated will also affect how long you can exercise for, reducing the benefits.
- Many people find that high-impact aerobic activities like jumping, running, aerobics and skipping bring on symptoms. You may prefer to stick with low-impact options.
- Be aware that many sports drinks contain caffeine, which may irritate an overactive bladder.
- If you are exercising outdoors, either walking, cycling or jogging, plan your route to include potential toilet stops. You could even plan the route to loop past your own house a few times, just in case.
- Black shorts or trousers hide leakage better than bright or pale colours. Or play it safe with pad protection during exercise.
5 tips for exercising safely
- Always warm up before exercising. This involves mobilising the joints with gentle bending, extending and rotating movements and raising the heart rate and body temperature through easy-paced aerobic activity. (Marching on the spot will do fine.) If you are very stiff, a warm shower or bath can help start the process.
- Exercise ‘little and often’ if you find it challenging. You can gradually work towards longer blocks of activity as you get fitter. Every little helps!
- It’s normal to have some soreness/fatigue after exercise but if you’re in pain, rather than discomfort, seek advice.
- Don’t continue with any exercise that is causing severe pain.
- Monitor how your body responds to exercise. Do you have more energy for afternoon sessions? Is your chosen activity exacerbating a joint pain? Do you need to give yourself longer to build up the duration of your workouts? Keep a note of what you do and how it feels.
You should always consult your doctor or your practice nurse, if you’ve never exercised before, or have any concerns.
Dealing with stress
When we are feeling stressed, our breathing often becomes more shallow and rapid. Sometimes, we even hold our breath. A few deep breaths can make you feel instantly calmer. Here’s how to do it:
Lying, standing or sitting, start by letting all the air out of your lungs, breathing out through the mouth (a big sigh). Now place your hands just below your ribcage on your tummy and breathe in through your nose, pushing your hands out with your tummy. Imagine you are inflating your stomach.
Pause for at least a second, a little longer if possible, and then slowly and steadily let the air out through your mouth, feeling your tummy subside beneath your fingers. Try to make the exhalation last longer than the inhalation.
Repeat 3-5 times and then breathe normally for a few moments before resuming what you were doing.
