Best Sports and Exercises for Anyone Living with Incontinence

There are a lot of sports and exercises to choose from, but not all are suitable for people with incontinence. Some high-impact aerobic exercises can worsen the condition, but you can keep your favourite activities. Plenty of other exercises can help you stay healthy and active.

In this post, we’ll cover the best sports and exercises for anyone living with incontinence. We’ll also discuss how to engage in resistance training and strengthen your pelvic floor muscles with Kegels.

What Is Incontinence?

Incontinence is the unintentional release of urine. It can happen when you laugh, cough, sneeze, or even exercise. There are different types of incontinence, but the most common is stress incontinence, which is caused by pressure on the bladder from activities like running or jumping.

If you’re living with incontinence, don’t worry; you’re not alone. Millions of people deal with this every day and you can do plenty of things to stay active and maintain your health.

How Can Sports and Exercise Help?

So how can exercise and sports help manage incontinence? First, engaging in physical activity will help keep you healthy and fit, which is essential for anyone, but especially for those living with incontinence.

Some specific sports and exercises can be helpful. For example, exercises like pilates and yoga are good choices because they are low-impact and help to strengthen the core muscles.

Minimising high-impact aerobic exercises is also a good idea, as these can put extra stress on the bladder. On the other hand, resistance training is a great way to increase muscle strength, which can help support the pelvic floor muscles.

Last but not least, Kegel exercises are an essential part of pelvic floor strengthening, and they can be done anywhere, anytime.

It can be tough to stay active when you’re living with incontinence. But it’s essential to find sports and exercises that work for you. 

How to Get Started with Exercising if You Have Incontinence

If you’re new to exercising, it’s essential to start slow. That’s why we recommend minimising high-impact aerobic exercises and instead engaging in resistance training. It will help you build up strength and endurance gradually.

As for Kegels, it targets the muscles around your bladder and uterus. And don’t worry, you can do them anytime, anywhere.

Ensure you’re contracting the muscle for three seconds at a time, and aim to do ten reps three times a day.

Tips for Dealing with Incontinence During Exercise

If you’re living with incontinence, don’t let it keep you from getting active. Exercise is a great way to manage incontinence, and plenty of sports and exercises are perfect for anyone with this condition.

But before you get started, here are a few tips for dealing with incontinence during exercise:

Jogging, jumping and other high-impact activities can cause leaks. Try low-impact exercises instead, like walking or swimming.

Strength training can help you build muscle tone and strength, which can help you control incontinence.


So what are the best sports and exercises for anyone living with incontinence? Well, it’s best to minimise high-impact aerobic exercises and engage in resistance training, which can help to strengthen your pelvic floor. 

Kegels are also a great way to improve your pelvic floor health and help to minimise incontinence.

It is essential to stay active even if you’re living with incontinence. The best sports and exercises for you will depend on your situation, but these are a few good starting points. Talk to your doctor or healthcare professional for more advice.