Bladder Problems

As someone experiencing bladder problems, you probably know that energetic 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 an expert, such as a qualified personal trainer, your doctor or your practice nurse, if you've never exercised before, or have any concerns.

Here are some simple ideas to get you started:

• Stay active, with low impact exercises such as walking, swimming and cycling. A sedentary lifestyle has been shown to make incontinence worse.
  
  
• Try yoga or tai chi to help you relax if you find your incontinence is worse when you are feeling stressed.
  
  
• Do pelvic floor exercises to strengthen the muscles at the beginning of the tube leaving your bladder. Imagine you are about to urinate and then tighten the muscles you would use to prevent yourself from doing so. Hold them like this for ten seconds and relax. Repeat ten times, three of four times a day. This simple exercise can be done, anywhere, at any time. For more details about pelvic floor exercises, visit the Continence Foundation website at http://www.continence-foundation.org.uk.