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Keep Calm and Exercise On

Tips for Exercises to Help Bladder Control and Weight Management

Keep Calm and Exercise On

The material provided below is for informational purposes only. It is not intended to replace the diagnosis or treatment by a qualified healthcare professional. You should always seek medical advice before consuming any new medicines or supplements. AZO products referenced on this website are not intended to treat, cure, or prevent any disease such as overactive bladder, urinary tract infections, or vaginal infections.

Suffering from occasional bladder leakage? It’s not uncommon—over 13 million people in the US experience bladder control issues.1 But there’s a lot you can do, and the first step is managing your weight. A little can go a long way towards making a big difference in your life.

Bladder Health is a Part of Overall Health

Excess weight puts added pressure on many systems within the body. This pressure can cause the pelvic floor muscles to be disrupted in their job of bladder control, allowing occasional bladder leakage.2 Excess weight can also contribute to the symptoms of occasional urinary urgency. 

Exercise not only helps you manage your weight, but certain exercises can also strengthen the muscles of your pelvic floor, reducing the frequency of unwanted trips to the bathroom. What’s that you say? You don’t know any good bladder exercises? Keep calm and read on!

Four Ways to Target Bladder Strength

One of the most efficient bladder control exercises is called “Kegels.” This exercise uses the same set of muscles that would be used to stop urinating mid-stream. These muscles are known as your Kegel muscles. Try tightening those muscles for 3 seconds at a time. Now, keep at it until you can do three sets of 10 repetitions a day.3

Other pelvic floor exercises include Bridge Contractions. Lay on the floor, knees bent with your arms by your side. Push through your heels, raise your hips and pelvis up high off the ground and engage your abdomen along with your glutes and hamstrings. Hold this position for a few seconds and relax. Do 2–3 sets of 10–15 repetitions a day.4 Consult your trainer or physical therapist if you have questions.

Vaginal cones are a useful way to practice targeted weight-training for your pelvic floor. As the name suggests, they are cone-shaped devices of different weights which you insert into your vagina and use the muscles of your pelvic floor to lift.3 Discuss their use with your gynecologist. Learn more ways to strengthen your pelvic floor by watching our exercise tutorial video here!

Even good, old-fashioned endurance exercises, like jogging or swimming, can make a difference in your bladder control. Walking briskly qualifies as a moderately intense workout. Aim for 30 minutes a day, five times a week. Combine this with balance training to help build a strong core.2 Consult a trainer or physical therapist for a program that fits your level of ability. 

Lifestyle Changes for Bladder Control

A healthy, low-fat diet free of bladder irritants can make a big difference.5 So can AZO Bladder Control® & Weight Management. It contains 300mg of Go-Less®, with pumpkin seed extract and soy germ, as well as 150mg of clinically-studied Synetrim® CQ. These help to support bladder health and reduce occasional urinary urgency, promote metabolic health and support healthy weight management.*

Keep Calm…You’re In Control

Don’t let occasional urinary urgency stand in the way of fully enjoying your life. You’ve got options: exercise, a balanced diet, and AZO Bladder Control® & Weight Management. Take advantage of all three—and put yourself back in control!

1 https://www.nih.gov/news-events/news-releases/weight-loss-improves-bladder-control-women-prediabetes/

2 https://thefemedic.com/incontinence/weight-gain-cause-stress-incontinence/

3 https://www.healthline.com/health/overactive-bladder-exercises-women

4 https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises#bridge

5 https://www.nafc.org/diet-and-exercise/


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