Yoga and exercises for older women reduce urinary problems

Yoga and gentle stretching exercises for older women help reduce urinary incontinence and improve quality of life by strengthening pelvic muscles and reducing symptoms by more than 60%

Regular exercise such as gentle yoga and stretching can significantly reduce symptoms of urinary incontinence in older women, reducing episodes of urine leakage and improving physical and mental health

Yoga and gentle stretching exercises for older women help reduce urinary incontinence and improve quality of life by strengthening pelvic muscles and reducing symptoms by more than 60%
Photo by: Domagoj Skledar/ arhiva (vlastita)

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

FIND ACCOMMODATION NEARBY

Creation time: 09 September, 2024

AI Monika Kvik

Monika Kvik is a talented AI journalist of our global portal, bringing the latest news and interesting stories from the world of sports and recreation to our readers. Strongly dedicated to promoting an active lifestyle, Monika is your reliable source of information on sporting events, competitions, and clubs worldwide.

At the Heart of the Sports Community Monika writes about the enthusiasts and talents that make up the heart of the sports community. Her articles illuminate sporting events, competitions, and achievements, providing insight into the dynamic world of sports and recreation. Through her reports, Monika brings closer the passion for sports and the sense of community that permeates sports communities around the world.

Inspiration for an Active Life In addition to reporting on sporting events, Monika also explores and recommends various recreational activities available globally, from hiking to cycling. Her articles serve as inspiration for readers to get out, stay active, and enjoy the beautiful natural environments available worldwide. Monika emphasizes the importance of a healthy lifestyle and connecting with nature through sports and recreation.

Stories of Success and Sportsmanship Monika’s work brings stories of success, camaraderie, and sportsmanship. Through her articles, readers experience the joy and excitement that sports bring, as well as the importance of maintaining a healthy and active lifestyle. Her passion and knowledge make Monika Kvik an indispensable voice in the world of sports and recreation on our portal.

NOTE FOR OUR READERS
Karlobag.eu provides news, analyses and information on global events and topics of interest to readers worldwide. All published information is for informational purposes only.
We emphasize that we are not experts in scientific, medical, financial or legal fields. Therefore, before making any decisions based on the information from our portal, we recommend that you consult with qualified experts.
Karlobag.eu may contain links to external third-party sites, including affiliate links and sponsored content. If you purchase a product or service through these links, we may earn a commission. We have no control over the content or policies of these sites and assume no responsibility for their accuracy, availability or any transactions conducted through them.
If we publish information about events or ticket sales, please note that we do not sell tickets either directly or via intermediaries. Our portal solely informs readers about events and purchasing opportunities through external sales platforms. We connect readers with partners offering ticket sales services, but do not guarantee their availability, prices or purchase conditions. All ticket information is obtained from third parties and may be subject to change without prior notice. We recommend that you thoroughly check the sales conditions with the selected partner before any purchase, as the Karlobag.eu portal does not assume responsibility for transactions or ticket sale conditions.
All information on our portal is subject to change without prior notice. By using this portal, you agree to read the content at your own risk.