How to Manage Incontinence as a Woman


Incontinence is a condition wherein your body seems to lose control over your urethra. It can occur in women of various ages and it can sometimes be embarrassing, particularly when you pass water even before you reach the restroom. Fortunately, there are several ways on how you can manage incontinence as a woman.With so many ways to exercise, it can become confusing. Thankfully the professionals of this field gave us a complete guide on how to have an abundance of exercise routines and machinery you can use at home. Exercising at home can be cheaper, efficient, and effective.

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Use Special Underwear

While the topic about the underwear you need when you suffer from incontinence may seem so simple, you actually need to consider a number of factors to find the perfect one for you. Look for some incontinence underwear that is not only comfortable and hygienic but will surely make you look and feel amazing too. Nowadays, this type of underwear already comes in different shapes and sizes, with attractive designs and appealing colors. Nevertheless, the best ones are still those with the level of absorbency that suits your needs.

Do Some Pelvic Floor Exercises

Another way to help you manage incontinence is to perform some pelvic floor exercises. To do so, you need to be able to locate your pelvic floor muscles first. You can do this by trying to stop the flow of your urine midstream. Try any of the two types of pelvic floor exercises, namely the slow and the fast contraction. Best if you can perform the slow contraction first before the fast contraction, but both of these exercises will give your pelvic muscles a rigorous workout nonetheless.

Schedule Your Bathroom Visits

Retraining your bladder can also help you cope with incontinence. To do this, you can schedule your bathroom visits by starting with a frequent time interval. Gradually extend the duration in between your visits over time. Another thing that you can do is to try and delay your urination by not rushing to the bathroom at once. Rather, when you feel like urinating, distract yourself by thinking of something else or try some delaying tactics such as clenching your fists or crossing your legs. In parallel to this, try to limit consuming drinks that can increase the feeling of the need to urinate such as coffee, tea, or other caffeinated beverages.

Watch Your Weight

Studies show that excess weight can also be attributed to the condition of incontinence. Thereby, exert an extra effort to ensure that you are within your ideal BMI, or body mass index. You can do this by following healthy lifestyle choices such as watching what you eat. As much as possible, increase fruits and vegetables in your diet or replace refined grains with whole grains. As a result of this, you will have more fiber intake instead of consuming empty calories found in junk and processed foods.

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In conclusion, using special underwear specifically made for the condition may be your first line of defense when it comes to incontinence. Rest assured that these types of underwear are now better designed to fit you perfectly and comfortably. You can also perform some pelvic floor exercises or retrain your bladder by going to the bathroom on a schedule. Finally, maintaining a healthy BMI can also help you manage this condition.

5 Min Read

How Fitness Saved My Life and Became My Career

Sometimes it takes falling to rock bottom in order to be built back up again. I learned this many years ago when the life I'd carefully built for myself and my family suddenly changed. But in those times, you learn to lean on those who love you – a friend, family member or someone who can relate to what you've been through. I was lucky enough to have two incredible women help me through one of my lowest moments. They taught me to love myself and inspired me to pass on their lessons each da

If it weren't for the empowering women who stepped up and brought fitness back into my life, I wouldn't be standing – in the door of my own business – today.

In 2010, I was a wife, a mother of three, and had filtered in and out of jobs depending on what my family needed from me. At different points in my career, I've worked in the corporate world, been a stay-at-home mom, and even started my own daycare center. Fitness has always been a part of my life, but at that point being a mom was my main priority. Then, life threw a curveball. My husband and I separated, leading to a very difficult divorce.

These were difficult times. I lost myself in the uncertainty of my future and the stress that comes with a divorce and found myself battling anorexia. Over a matter of months, I lost 40 lbs. and felt surrounded by darkness. I was no longer participating in my health and all efforts to stay active came to a halt. I didn't want to leave my home, I didn't' want to talk to people, and I really did not want to see men. Seeing my struggles, first my sister and then a friend, approached me and invited me to visit the gym.

After months of avoiding it, my sister started taking me to the gym right before closing when it wasn't too busy. We started slow, on the elliptical or the treadmill. This routine got me out of the house and slowly we worked to regain my strength and my self-esteem. When my sister moved away, my good friend and personal trainer started working out with me one-on-one early in the morning, taking time out of her busy schedule to keep me on track toward living a healthy life once again. Even when I didn't want to leave the house, she would encourage me to push myself and I knew I didn't want to let her down. She helped me every step of the way. My sister and my friend brought fitness back into my everyday routine. They saved my life.

I began to rely on fitness, as well as faith, to help me feel like myself again. My friend has since moved away, but, these two women made me feel loved, confident and strong with their empowerment and commitment to me. They made such an incredible impact on me; I knew I needed to pay it forward. I wanted to have the same impact on women in my community. I started by doing little things, like running with a woman who just had a baby to keep her inspired and let her know she's not alone. I made sure not to skip my regular runs, just in case there was a woman watching who needed the inspiration to keep going. These small steps of paying it forward helped me find purpose and belonging. This gave me a new mentality that put me on a path to the opportunity of a lifetime – opening a women's only kickboxing gym, 30 Minute Hit.

About four years ago, I was officially an empty nester. It was time to get myself out of the house too and find what I was truly passionate about, which is easier said than done. Sitting behind a desk, in a cubicle, simply didn't cut it. It was hard to go from an active and chaotic schedule to a very slow paced, uneventful work week. I felt sluggish. Even when I moved to another company where I got to plan events and travel, it was enjoyable, but not fulfilling. I wanted to be a source of comfort to those struggling, as my sister and dear friend had been to me. I wanted to impact others in a way that couldn't be done from behind a desk.

I began to rely on fitness, as well as faith, to help me feel like myself again.

When I heard about 30 Minute Hit, I was nervous to take the leap. But the more I learned about the concept, the more I knew it was the perfect fit for me. Opening my own gym where women can come to let go of their struggles, rely on one another and meet new people is the best way for me to pass on the lessons I learned during my darkest times.

Kickboxing is empowering in itself. Add to it a high energy, female-only environment, and you have yourself a powerhouse! The 30 Minute Hit concept is franchised all over North America, acting as a source of release for women who are just trying to get through their day. I see women of all ages come into my gym, kick the heck out of a punching bag and leave with a smile on their face, often times alongside a new friend. 30 Minute Hit offers a convenient schedule for all women, from busy moms to working women, to students and senior citizens. A schedule-free model allows members to come in whenever they have a free half hour to dedicate to themselves. Offering certified training in kickboxing and a safe environment to let go, 30 Minute Hit is the place for women empowerment and personal growth.

Through my journey, I have learned that everyone is going through something – everyone is on their own path. My motivating factor is knowing that I can touch people's lives everyday just by creating the space for encouragement and community. It's so easy to show people you care. That's the type of environment my team, clients and myself have worked hard to create at our 30 Minute Hit location.

Fitness saved my life. If it weren't for the empowering women who stepped up and brought fitness back into my life, I wouldn't be standing – in the door of my own business – today. The perfect example of women empowering women – the foundation to invincibility.

This article was originally published September 12, 2019.