Exercising while wearing incontinence briefs may seem difficult if you are concerned about discretion and comfort. Physical activity and fitness are vital for your general well-being and health. However, hiding an incontinence brief beneath exercise apparel can be intimidating, reduce the enjoyment of exercise, and discourage some individuals from leading an active lifestyle.
This article will provide five fundamental tips for exercising comfortably in incontinence briefs. Please continue reading to learn more.
Table of Contents
1. Choose the Proper Exercise Attire for Incontinence Briefs
It may appear difficult to exercise with incontinence briefs, but wearing the appropriate attire can make it simpler to hide. The first step in effectively managing incontinence is to cover your briefs with a breathable layer. Plastic or latex fabrics prevent air circulation to the skin and may also be unsanitary. Breathable fabrics whisk away moisture and keep you dry and feeling fresh.
Moreover, tighter-fitting clothes are more likely to expose the underlying bulkiness. Consider wearing multiple layers if you wear leggings or tights while exercising in incontinence briefs. Wearing oversized shorts or sweatpants over tight-fitting leggings is a great way to conceal bulkier incontinence briefs.
Lastly, when exercising while wearing incontinence briefs, you should choose clothing with darker colors. Wearing dark colors might make it harder to see a leak if one occurs. Exercise clothes should be low-contrast and form-fitting; good options are black, navy blue, and dark gray.
To sum up, here are some things to think about when choosing what to wear when working out in incontinence briefs:
- Breathable material
- Don’t wear tight leggings or tights
- Choose layers
- Select dark colors
2. Try Squats
Besides alleviating urine incontinence, squats can help strengthen your hip, calf, hamstring, and oblique muscles. They can burn a lot of calories and aid in weight loss.
Learn how to squat properly by following these steps:
- Stand with your feet flat on the ground.
- Separate your feet by a distance equal to the breadth of your hips.
- Slowly bend your knees while pointing your buttocks toward the ground. Lean forward slightly while maintaining a straight back. Ensure that your knees and toes are aligned.
- Return to a standing posture gently. It would be best to keep your glutes and pelvic floor tight.
- After a brief pause, perform ten additional repetitions.
- Gradually increase how many squats you do at once over time.
When performing squats, you must use the correct form. If your form is wrong, you may hurt your knees. Watch videos of fitness experts performing squats, or contact a gym attendant if you need assistance with this exercise.
3. Don’t Underestimate the Value of Jumping Ropes
Some people tend to experience stress incontinence when they engage in jumping activities. It happens when the bladder is subjected to excessive pressure, resulting in leakage. Stress incontinence can also happen when you cough, sneeze or laugh.
Over time, jumping rope can alleviate urine incontinence and strengthen your pelvic floor. When you first start jumping rope, it’s natural to sweat a little bit and maybe even have a small leakage. Just remember that the more often you jump rope, the faster you might be able to stop your bladder from leaking.
Rope jumping is an extremely useful aerobic exercise. It can boost your lung capacity and aid in weight loss. Additionally, it enhances balance, coordination, and cardiovascular health. Even more, it can strengthen your bones and minimize your chance of osteoporosis.
If you’re looking for a fun way to get in shape, try incorporating a few minutes of jump rope exercise into your current routine, or search online to find new jump rope workout ideas. Doing two minutes of skipping rope with each exercise is a simple method to include jump rope into a strength-training program. For example, jump rope for two minutes, followed by ten pushups. After that, you can perform ten squats, two minutes of jumping rope, and so forth.
4. Perform Kegel Exercises Regularly
Kegel exercises can help men and women who have trouble controlling their bladders. Kegel exercises are useful for treating urinary incontinence and speeding up the healing process following major surgeries like those on the prostate or during delivery.
The steps for performing Kegel exercises are as follows:
- Try to find the muscles you use for urinating
- Contract your muscles as much as possible.
- Maintain this posture for five seconds.
- Pause for a few seconds, and then repeat.
You should be able to contract and hold those muscles for longer after performing Kegel exercises for some time. Consequently, your ability to avoid bladder leakage will get better over time.
5. Use a Booster or Bladder Pad
Wearing an additional booster or bladder pad under regular clothing can be very useful for people with moderate to severe urine incontinence. The extra absorbency these booster pads offer allows you to wear your incontinence brief for longer and reduces the frequency with which you need to change it. With double the absorbency, you may feel safe without switching to a different type of incontinence underwear.
These pads offer a tailored fit, triple protection against leaks, and odor control. Booster pads’ flow-through design boosts the absorbency of other garments while also eliminating odors and staying firmly in place throughout your exercise.
The Bottom Line
Managing incontinence includes keeping a healthy body weight and being physically active. Stress incontinence occurs when the bladder leaks due to pressure. Urinary incontinence can be controlled by doing exercises like Kegels and squats, which strengthen the pelvic floor muscles. We hope that our advice on working out with incontinence briefs and other items will give you the confidence you need to keep up with your regular exercise routine.