Feeling inspired to get fit? Don’t let a sensitive bladder hold you back

Inspired to get fit? Don’t let a sensitive bladder hold you back

If you have a weak bladder, the fear of an embarrassing accident can put you off exercising, but you can keep your health and your dignity with these expert tips for dealing with adult incontinence


Following an over-indulgent festive season with positively optimistic New Year’s resolutions, at this time of year many of us feel inspired get our fitness back on track.

After all, exercise is a great way to feel good. Whether it’s a brisk walk or a bike ride, it can boost positive energy for a healthier and happier frame of mind.

However, according to a recent survey by Always Discreet, 43% of women experience urinary loss when they are physically active or exercising*, which might be enough to put you off the idea of exercise for life.

But there are ways you can work out without worrying about potentially embarrassing leaks. Here, Dr Sarah Jarvis, a GP and Always Discreet ambassador, shares her tips on regaining control.

Keep moving

You can still exercise, but you may have to think twice about what kind of workout suits you. “Low-impact sports, such as cycling and yoga, keep you fit without affecting your sensitive bladder,” advises Dr Sarah.

Exercise your pelvic floor

The pelvic floor muscles are the ones you squeeze to stop your urine flow, and so they help prevent leaks. If they have been weakened, perhaps by pregnancy and/or childbirth, you will need to exercise them to strengthen them, just like any other muscle in your body.

Dr Sarah recommends you exercise your pelvic floor muscles at least three times a day to give you more control. Find out the best way to exercise them by clicking here.

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Stay hydrated

While it’s tempting to believe you should drink less to avoid embarrassing leaks, Dr Sarah says the opposite can be true.

“Drinking less can decrease your bladder’s capacity, which can sometimes make bladder leaks worse,” points out Dr Sarah. Plus staying hydrated is an important part of staying healthy, so keep drinking that water.

Stay comfortable

You’ve got the right gym
 kit and trainers, but what 
about a product specifically designed for a sensitive bladder?

Always Discreet has a full line-up of different products, tailored to fit your needs, so you can find the right protection for you.

For exercise, Always Discreet pads and liners are ideal. The super-absorbent products prevent leakage and odours, plus they’re subtle enough to wear under clingy workout clothes, so you can exercise with confidence.

If you have a weak bladder or other health conditions, consult your GP before starting any new exercise regimes.

Help us to break the taboo around adult incontinence by sharing your experiences below or letting us know your thoughts on Always Discreet on our tried and tested page.

*Survey conducted by Always and IPSOS in France, Germany and UK of 200 women with frequent AI (at least once a week) and 200 without AI – March 2015.

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