Older women face various health challenges, one of the most common being urinary incontinence. This uncomfortable issue not only affects quality of life but often leads to feelings of shame and social isolation. However, research has shown that regularly practicing gentle yoga or simple stretching exercises can significantly reduce symptoms of incontinence and improve overall quality of life. Recent studies, including one conducted at Stanford and the University of California, San Francisco, suggest that exercise such as yoga can reduce episodes of urinary incontinence by more than 60%.

These exercises work by strengthening the pelvic floor muscles, which play a crucial role in controlling the bladder. In one study, women who participated in a 12-week yoga program had 65% fewer episodes of urinary leakage, while the control group, which performed general stretching exercises, saw similar improvements. Although yoga provides additional benefits for the body and mind, the results show that general stretching exercises can also be equally effective in reducing symptoms of urinary incontinence.

A particularly interesting aspect of this research is the adaptability of the exercise program to different physical abilities of women. Exercises such as hatha yoga, which are often recommended for strengthening pelvic muscles, are easy to perform and can be tailored to the individual needs of each woman. In a typical program, participants attended two 90-minute yoga sessions per week, along with additional home practice. These exercises were designed to strengthen the pelvic muscles that support the bladder and urethra, which is crucial for reducing symptoms of incontinence.

It is important to note that pelvic muscle strengthening exercises can also be performed through non-specific stretching exercises, which also offer significant benefits. At the beginning of the study, participants averaged 3.4 episodes of incontinence per day, but after the yoga and exercise program, this number significantly decreased. Participants in the yoga group recorded an average of 2.3 fewer episodes per day, while those in the control group experienced a reduction of 1.9 episodes per day.

Although the effects of both programs can be compared to the results provided by medications, a major advantage of these exercises is that they are completely natural and have no side effects. Additionally, participants had the option to practice the exercises in their own homes, which is a special benefit for women who may not have access to gyms or specialized instructors. During the COVID-19 pandemic, many participants carried out these exercises via online instructions, further demonstrating the adaptability of these methods.

Urinary incontinence should not be a taboo subject as it affects more than half of middle-aged women and nearly 80% of women over 80. Besides the physical symptoms, incontinence often leads to psychological issues such as anxiety and depression, but with the right approach to exercise, women can take control of their health. Yoga and gentle stretching exercises have become popular because they not only reduce episodes of incontinence but also improve overall flexibility, strength, and mental stability.

For women seeking alternative ways to treat incontinence, experts recommend low-intensity forms of exercise such as Iyengar yoga, which is specially adapted for people with limited movement or other physical challenges. Regular physical activity, whether through yoga or stretching exercises, helps not only with reducing symptoms of incontinence but also with maintaining overall health, including improving muscle tone, balance, and coordination.

Source: Stanford Medicine