Preventing Urinary Incontinence: Lifestyle Changes and Exercises to Strengthen Your Pelvic Floor

Fitness & Exercise

Urinary incontinence is a common condition that affects millions of people around the world. It is a condition in which an individual experiences involuntary leakage of urine, often caused by weakened pelvic floor muscles. While urinary incontinence can be uncomfortable and embarrassing, there are steps you can take to prevent or reduce its occurrence. In this article, we will discuss some lifestyle changes and exercises that can help you strengthen your pelvic floor muscles and prevent urinary incontinence.

Practice Kegel exercises

Kegel exercises are a type of pelvic floor exercise that involves contracting and relaxing the muscles that support the bladder, urethra, and rectum. These exercises are designed to improve the strength and endurance of the pelvic floor muscles and can be performed discreetly anywhere and at any time. 

To do Kegels, follow these steps:

  1. Find the right muscles: To locate your pelvic floor muscles, imagine stopping the flow of urine midstream. The muscles that you use to do this are your pelvic floor muscles.
  2. Tighten your pelvic floor muscles: Squeeze your pelvic floor muscles for three seconds, then relax for three seconds.
  3. Repeat: Repeat the exercise 10-15 times in a row, three times a day.

Avoid Foods and Beverages That Irritate the Bladder

Certain foods and beverages can irritate the bladder and contribute to urinary incontinence. These include:

  • Spicy foods
  • Citrus fruits and juices
  • Tomatoes and tomato-based products
  • Chocolate
  • Caffeine
  • Alcohol
  • Carbonated drinks

If you’re experiencing urinary incontinence, it may be helpful to keep a food diary to track your symptoms and identify any triggers.

Maintain a healthy weight

Carrying excess weight can put additional pressure on your pelvic floor muscles, which can lead to weakened muscles and urinary incontinence. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce the risk of urinary incontinence.

Avoid constipation

Straining during bowel movements can put pressure on your pelvic floor muscles, which can lead to weakened muscles and urinary incontinence. To avoid constipation, eat a high-fiber diet, stay hydrated, and exercise regularly.

Quit smoking

Smoking can weaken your pelvic floor muscles by reducing blood flow to the area. Quitting smoking can help improve blood flow and strengthen your pelvic floor muscles.

Limit caffeine and alcohol

Caffeine and alcohol can irritate the bladder and increase the frequency and urgency of urination. Limiting your intake of caffeine and alcohol can help reduce the risk of urinary incontinence.

Practice bladder training

Bladder training involves gradually increasing the time between urinations, which can help increase the capacity of your bladder and reduce the frequency of urination. To practice bladder training, start by tracking your normal urination pattern for a few days. Then, gradually increase the time between urinations by 15 minutes each day until you can comfortably go 2-4 hours between urinations.

Use incontinence products

Incontinence products, such as pads and adult diapers, can help manage urinary incontinence and provide peace of mind. These products can be worn discreetly under clothing and can help prevent leaks and accidents.


In conclusion, urinary incontinence can be a challenging condition to manage, but there are steps you can take to prevent or reduce its occurrence. By practicing Kegel exercises, maintaining a healthy weight, avoiding constipation, quitting smoking, limiting caffeine and alcohol, practicing bladder training, and using incontinence products, you can strengthen your pelvic floor muscles and improve your quality of life.