In our fast-paced lives, where we juggle careers, families, and social commitments, prioritizing our own well-being can be challenging. Before we know it, we might notice the numbers on the scale creeping higher. Yet, finding time for the gym can be tough, and grabbing a quick coffee shop breakfast becomes all too convenient. Over time, those occasional leaks that were once mildly bothersome can become more frequent. Is weight gain to blame for this?
Research indicates that weight gain can indeed worsen urinary incontinence, but there’s good news: weight loss can help reduce these episodes. A study published in the New England Journal of Medicine followed 338 overweight women experiencing urinary incontinence at least 10 times a week. They were divided into two groups: one received intensive support, including diet, exercise, and behavior modification, while the other received information about weight loss and healthy eating but lacked hands-on support. Both groups also received a booklet on urinary incontinence, pelvic floor exercises, and behavioral techniques.
The results were striking. The women in the intensive program not only shed an average of 17 pounds but also reduced their urinary incontinence episodes by up to 47% in just six months. The second group, which lost an average of 3 pounds, experienced a more modest reduction of about 28% in incontinence episodes. The first group reported higher satisfaction with their incontinence improvement compared to the second group.
It’s incredible to think that losing even a small amount of weight can slash urinary incontinence symptoms by nearly half. Amid our hectic lives, it’s essential to allocate time each day for self-care. Simple changes like taking the stairs at work or walking instead of driving for lunch can make a significant difference. Occasional leaks may not seem alarming, but remember that urinary incontinence is treatable. By incorporating small adjustments to your physical activity and eating habits, you can minimize the impact of urinary incontinence. So, why worry about leaks when you don’t have to? Start making these simple changes now!
Best Workouts For Your Body Type
Did you know that each body type has a few workouts that are more effective than others for your desired results? Here’s a look at what you can do:
Apple shapes: excess waist weight and smaller hips
While it is impossible to spot-reduce fat, research has found that running is the most effective exercise to whittle away excess fat and to tone mid sections. Once you get comfortable with a running routine, add in some crunches or planks to increase results.
Pear shapes: more fat around your hips, thighs and butt
You also tend to have a smaller upper body. With this body shape, cycling/spinning is an awesome way to tone the lower body with a high intensity. You can also tone your legs with squats, leg presses, leg curls and calf raises.
Hourglass shapes: curvy hips and a large bust followed by a narrow waist
Since you are likely to gain weight all over, your workout routine should include both upper and lower body such as swimming or skiing. For weight training, dips, lat pull downs and pushups can improve your upper body definition while squats; leg presses and calf raises can tone your lower body.
Flute shapes: naturally thin and have similar measurements in your waist, bust and hips
To tone any problem areas, doing exercises like crunches, planks and pushups will tone the mid section. If you have excess fat you want to get rid of, you can also implement cardio into your routine.
Athletic shapes: broader shoulders and narrower hips
Hello athletic body shape. While you may have more muscle than fat, you can always tone your lower body in order to create a more balanced body shape. Strength training exercises such as squats and leg presses can help to add definition to your legs and butt.
Plus size shapes: weight equally dispersed all over or in the lower body
Start off slow with exercises like bicycling to trim down and then start to incorporate strength training to tone up!
The Dilemma
Of course, reducing weight can reduce incontinence, yet it is often incontinence that prevents people from working out.
What to do? Get some outside help. No one else can help you lose weight, but devices like ELITONE can help you improve your pelvic floor muscle tone so you can exercise to lose weight.
ELITONE does the pelvic floor exercises longer and stronger than you could on your own, while being safe and efficacious. Learn more at https://ELITONE.com
