Living with incontinence doesn’t mean you have to hit pause on your health goals. Whether you’re just starting out on your journey to a more active lifestyle or you’ve been working out for years, it’s absolutely possible to stay fit, feel strong, and enjoy moving around while managing bladder or bowel leaks.
When it comes to staying active with incontinence, it’s empowering to know you’re not alone, and that simple, practical strategies can make all the difference. This guide shares supportive fitness tips, encouragement from others navigating similar experiences, and solutions to help you feel secure and confident during any workout.
Why Staying Active Matters
Exercise brings a lot more to the table than just some physical perks. For those dealing with incontinence, getting regular movement in can:
- Support bladder health and help ease constipation
- Strengthen your core and pelvic floor muscles
- Improve your mood and help reduce anxiety
- Boost your energy levels and overall confidence
Being active can also give you a greater sense of control over your body, which is incredibly empowering for anyone that’s living with incontinence.
Tips for Exercising with Confidence
You deserve to enjoy your workouts without any added stress or embarrassment related to incontinence. Here are some practical tips to help you feel ready and secure, no matter what kind of movement you’re doing:
1. Choose the Right Pads, Pull-Ups, or Liners for Your Activity
Not every incontinence product is made for active lifestyles. Look for:
- Contoured or form-fitting pull-ups that move with you and stay discreet under your workout gear
- Absorbent pads that stay secure and wick away moisture
- Breathable materials to keep your skin comfortable during those sweaty sessions
Need a hand finding the perfect fit? UroStat carries tons of high-quality options for adult diapers, briefs, pads, and underwear. You can get help from our team at any point by calling us at 888-845-8698, emailing service@urostathealthcare.com, or filling out our online contact form.
Read More: How to Choose the Right Adult Incontinence Products for Your Needs
2. Time Your Exercise Sessions Smartly
It’s a great idea to try and plan your workouts around certain times to help minimize any leaks. Here are a few tips to consider:
- After using the restroom, to lower the risk of any accidents
- At consistent times, when your body feels at ease
- In the morning, especially if your bladder tends to be more reliable then
Keeping a brief log of the times that work best for you can really boost your confidence in scheduling future workouts.
3. Choose Low-Impact Movements to Start
If you’re anxious about bladder pressure or leaks during those high-energy workouts, why not try some low-impact movements instead? Here are some options to consider:
- Walking
- Swimming
- Gentle yoga or Pilates
- Stationary cycling
- Strength training with light weights
These activities are easier on your pelvic floor while still helping you build strength and stamina effectively.
4. Wear Workout Gear That Supports You
Sometimes, the right outfit can be enough to give you the confidence and motivation you need to get a workout in! When you’re ready for a workout, consider these essentials:
- Dark, moisture-wicking leggings or shorts to keep you comfy
- Longer tops for coverage and confidence
- High-waisted bottoms that help hold products in place while you move
- A gym bag packed with a fresh change of clothes and discreet wet/dry pouch just in case
Wearing comfortable and secure clothing allows you to focus your attention on your workout and not on worrying about what you’re wearing.
5. Stay Hydrated (Yes, Really)
Many people dealing with incontinence tend to skip drinking water before or during their workouts, fearing it could lead to leaks or accidents, but this can actually backfire. Not staying hydrated can irritate your bladder and ramp up the urgency.
Instead, try:
- Drinking small amounts of water before and after workouts
- Sipping water throughout the day rather than chugging it all at once
- Avoiding caffeine or carbonated drinks before exercise
Keeping your body well-hydrated helps everything function more smoothly, including your bladder!
6. Practice Pelvic Floor Exercises
Incorporating pelvic floor exercises into your daily routine can help reduce leakage over time. Here are some popular moves you might consider:
- Kegels: Contract and release your pelvic muscles as if you’re trying to stop the flow of urine
- Bridge pose: Engages your lower core and pelvic muscles
- Seated squeezes: Can be done anytime, anywhere
Even just a few minutes a day can make a difference. Ask your provider if pelvic floor therapy or physical therapy may also help.
Read More: How to Talk to Your Doctor About Incontinence and Catheter Options
7. Exercise at Home if That Feels Better
If hitting the gym feels a bit overwhelming, why not kick things off right at home? Here are some great options to get you started:
- Check out some YouTube workout videos
- Grab a set of resistance bands
- Go for a stroll around your neighborhood or local park
- Try some light stretching in a comfortable space
As your confidence grows, you might find yourself ready to explore group classes or other activities.
8. Communicate with Trainers or Fitness Coaches
If you opt for a personal trainer or decide to join a new class, consider sharing that you manage a medical condition that might affect your routine. You don’t have to go into specifics, but just mentioning that you might need some breaks, access to the bathroom, or certain modifications can really take the pressure off.
Most professionals are trained to support people of all abilities and will be happy to help you feel more comfortable.
9. Build in Time to Freshen Up
Before diving into a new routine, don’t forget to:
- Pack some wipes or barrier cream to keep your skin protected
- Toss a clean-up kit into your gym bag, complete with gloves, disposal bags, and any extras
- Plan for quick access to a bathroom or changing area
Taking these small steps can help you feel calm and prepared wherever your workout takes you.
10. Give Yourself Credit
Living with incontinence while staying active is a testament to your strength, not a reflection of your limitations. Take a moment to celebrate the fact that you’re prioritizing yourself and incorporating movement into your daily routine, even when it feels challenging.
Remember, you’re not in this alone. With the right mindset and the right tools, fitness can transform into a source of empowerment rather than something to shy away from because of your condition.
How UroStat Supports Your Active Lifestyle
We’re here to help you feel empowered, not limited. From discreet pull-ups and pads to reliable monthly delivery and free samples, we take the guesswork out of managing your incontinence supplies.
Our Care Specialists Can Help You:
- Choose the right products for exercise and daily life
- Walk through insurance coverage and eligibility
- Get consistent monthly supplies delivered to your home
- Feel supported every step of the way
Ready to Reclaim Your Confidence?
With UroStat Healthcare, you may be able to get incontinence products like pull-ups, liners, and pads covered through your insurance, at no cost to you. That’s right, no more trips to the store or spending out-of-pocket on supplies that don’t work well.
Just fill out our quick Eligibility Form to see if you qualify. If you do, we’ll help you get the prescription, send free samples to test, and ship everything straight to your door in discreet packaging.
Whether you’re walking, stretching, swimming, or getting back into a fitness routine after a break, let us help you feel secure, supported, and ready to move.