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[For Seniors] Improve Your Body Concerns! A Summary of Exercises for Urinary Leakage
When we ask older adults about their physical concerns, many mention urinary leakage or incontinence.
It’s said that aging can lead to decreased function of the pelvic floor muscles and issues with the urethra, making leakage more likely.
Urinary leakage, which troubles many older adults, can hurt their sense of modesty and self-esteem, and may make them reluctant to go out or interact with others.
Ongoing leakage can also cause skin problems and infections.
In this article, we introduce exercises to strengthen the pelvic floor muscles.
Some can be done standing, while others can be done seated or lying down, so you can find movements that suit each individual.
Incorporate these exercises into your daily routine and enjoy a more comfortable, fulfilling life.
[For Seniors] Improve Body Concerns! Summary of Urinary Leakage Exercises (1–10)
Urinary incontinence prevention exercises
This time, we’ll introduce exercises that are effective for preventing urinary incontinence.
The most common type is stress urinary incontinence, which occurs when you sneeze or move your body.
It’s often caused by looseness in the muscles that tighten the urethra, so focus on your lower abdomen as you perform the exercises.
Do deep breathing with the image of moving your belly.
Also stretch the muscles at the front of your thighs (the groin area) and the back of your legs.
When doing the exercise where you squeeze both hands between your knees, imagining that you’re holding in urine makes it more effective.
Consistency is important, so try to do a little every day.
One-minute exercises for urinary leakage
Here are two self-care exercises you can do in one minute to help improve frequent urination, leakage, and a lingering urge to urinate.
There are only two movements.
The first is to sit with your legs stretched out in front (long sitting) and lift both legs upward.
The key is to engage your abdominal muscles.
If it feels too hard, lower the angle of the lift.
The second movement is a standing exercise where you lift one leg backward.
Alternate legs, and be careful not to bend your knees.
If you’re worried about falling, you can hold onto the back of a chair.
Please do these within a comfortable range that suits your condition.
Urinary leakage exercises using a towel
Let’s strengthen the pelvic floor muscles to improve urinary leakage.
When the pelvic floor muscles weaken, the ability to tighten the urethra decreases.
Lifting something heavy or sneezing and coughing can increase abdominal pressure and lead to leakage.
Here is a pelvic floor exercise you can do while seated.
Sit in a chair, place a towel between your thighs, and squeeze.
As you exhale, squeeze the towel and focus on tightening your anal muscles as well.
Inhale and relax, and repeat 10 to 20 times.
Because it can be done while sitting, it’s an easy exercise for older adults too.
Pelvic floor exercises while lying down
Here’s a simple pelvic floor exercise you can do while lying down.
All you need is one towel—nothing else.
First, lie on your back and bend your knees.
Place a folded towel between your knees.
Keep your knees firmly together so the towel doesn’t fall.
Tighten as if closing your anus, slowly lift your hips while exhaling.
When lowering your hips, relax and inhale.
Just repeat this sequence.
Even a little every day is important—consistency matters.
If you feel any pain in your lower back, don’t push yourself; go at your own pace.
urethral tightening exercises
We’d like to introduce exercises that are effective for improving urinary leakage and incontinence.
There are just two movements.
The first is done lying on your back: bend your knees and lift your hips.
As you do this, consciously tighten your urethra and anus.
The second is done standing: keep your knees together, cross your arms in front of your abdomen with your left hand on top, look straight ahead without lowering your face, and exhale.
These movements help stretch the urethral sphincter and increase the force that closes the urethra.
Doing them with proper posture enhances their effectiveness, so take your time and perform them carefully.
Fun exercises to prevent urinary leakage
Here’s an easy pelvic floor exercise you can do while seated to help prevent urine leakage.
It’s very simple: sit in a chair and make a fist with your hand.
Place your fist between your knees, then press your knees together to hold it in place.
Next, tighten as if you’re squeezing your anus.
Hold this position for 10 seconds.
You might find yourself counting in a funny or high voice, which could make you laugh and lose tension—but don’t worry.
The stimulation from making sounds or laughing can also be an effective part of the training.
It’s something you can enjoy doing, so give it a try!
Pelvic floor exercises while seated
We would like to introduce a simple pelvic floor exercise you can do while seated for 5 minutes to help improve urinary leakage and frequent urination.
Sit deeply in a chair with a backrest, with both feet flat on the floor for best results.
First, place both hands between your knees and lift your heels.
While keeping this position, press your hands with your knees as if squeezing them, hold for 10 seconds, and repeat 10 times.
After taking a deep breath, tighten your urethra and anus as if holding in urine or stool, hold for 10 seconds, and repeat 10 times.
You might think that’s all there is to it, but continuing regularly can be effective.
It’s easy to do while watching TV, so please give it a try.