[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.
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[For Seniors] Improve Body Concerns! Summary of Urinary Leakage Exercises (1–10)
Pelvic floor exercises
Introducing a pelvic floor muscle exercise you can do while lying down that’s effective for preventing urinary incontinence.
It’s simple: lie on your side and press your legs together.
As if tightening your anus, gently engage the muscles and slowly open both knees while keeping your feet together.
Do this carefully 10 times a day, and you’ll target the muscles that help prevent urinary incontinence.
It’s said that one in two Japanese people aged 40 and over struggle with frequent urination, so please try this exercise and enjoy greater peace of mind in your daily life.
Pelvic floor muscle training
The pelvic floor muscles are used less and less as we spend our daily lives in comfortable postures, and when they weaken, it can lead to unintended urine leakage.
This is a training routine to strengthen the pelvic floor in various positions, which also helps prevent such issues.
Try exercises like lifting your hips from a supine position with your knees bent, and extending opposite arms and legs from a hands-and-knees position, all while focusing on engaging your gluteal muscles.
It’s important to first establish correct form even for a short time; be careful not to strain your body, and gradually increase the duration as you go.
Pelvic floor yoga sitting down
When we think of a seated posture, it may seem like a relaxed position with the body at ease, but with a small tweak, you can turn it into a training opportunity.
This practice develops various forms of seated postures and incorporates yoga elements to help strengthen the pelvic floor muscles.
The method involves crossing your legs and adding a twisting motion.
Start by moving within a comfortable range and gradually increase your movement.
If you only do one side, it can create imbalance, so be sure to twist your body in both directions.
[For Seniors] Improve Your Body Concerns! Summary of Urinary Leakage Exercises (11–20)
Pelvic floor exercises with stretching and strength training to prevent urinary incontinence
Here are some exercises you can do while sitting in a chair to help prevent urinary incontinence.
First, do thorough stretches to improve blood flow and enhance bladder function.
Next, imagine holding in urine or gas and tighten your urethra and anus.
This movement strengthens the muscles around the urethra and helps return your internal organs to their proper positions.
Then, make fists with your hands and press them from both sides with your knees.
This movement increases the strength to tighten the urethra.
Let’s also work on the abdominal muscles.
Rounding your back while exhaling targets the upper abs, and sitting toward the front edge of the chair while lifting your legs engages the lower abs, which may also help relieve constipation.
Don’t push yourself too hard at the beginning—start gradually and go at your own pace.
Prone Pelvic Floor Muscle Yoga
Here’s a yoga routine you can do while lying face down that’s effective for the pelvic floor.
First, lie on your stomach, spread your hands and feet to shoulder width, and tuck your toes under.
Using your toes, abdomen, and back muscles, slowly lift your head.
You should feel those muscles engage.
Next, stack your hands and rest your forehead on them, then bring your legs together so they’re touching.
With the image of lifting diagonally backward, slowly raise one leg.
If it feels too hard, it’s fine to lift it only a little.
Since this is a movement you may not usually do, try to relax as you practice—occasionally sway your body gently from side to side.
Pelvic floor exercises while sitting on a ball or chair
The more time we spend living our lives seated in chairs, the less we use the muscles around the pelvis, and gradually our muscle strength declines.
How about incorporating some training for the muscles around the pelvis into your daily routine? The method is simple: while seated in a chair, move your hips, focusing on smooth, dance-like motions.
Sitting on a balance ball is also recommended; it makes you more aware of your balance and helps train your whole body more effectively.
Lunge exercise
This exercise aims to strengthen the pelvic floor muscles by stepping forward and doing a gentle knee bend.
As long as you have a spot to step into, you can do it even in a small space, so it’s easy to incorporate into everyday moments.
Exhale as you step forward and bend slightly, then inhale as you return, repeating the movement while focusing on the muscles.
If you’re worried about balance, it’s recommended to hold onto a support.
In addition to strengthening the pelvic floor, it also seems helpful for loosening up the legs.