[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 Your Body Concerns! Summary of Urinary Leakage Exercises (11–20)
Core training
The core is a part of the body that’s hard to train unless you consciously focus on it, and its decline can lead to a loss of overall muscle strength.
This routine is designed to train the core with awareness, while also working the transverse abdominis and the pelvic floor muscles.
From a hands-and-knees position, extend your right arm and left leg—or your left arm and right leg—and hold that posture to strengthen your core.
It may be difficult to maintain the position at first, but the key is to focus on forming the correct posture even for a short time, then gradually get used to it and extend the duration.
In conclusion
We’ve introduced exercises that are effective for preventing urinary leakage—how did you find them? Urinary incontinence is a common concern for many people, but with continued, proper pelvic floor training, improvement and prevention can be expected.
Be sure to incorporate these into recreational activities at senior facilities so everyone can enjoy working on them together!