(6/2023) Many changes occur in our bodies because our life and health change over the years. I was thinking about what to write for the next article and ask a friend if she had any ideas. She is a Continence Nurse and she suggested writing about Incontinence and Leg Swelling, both of which exercise may help. She was kind enough to give me some information. I will attempt to share a little information about how exercise may help improve the symptoms of these conditions.

As always recommended, see your doctor or health professional to make sure what is causing your concern and if you may need further medical care. It has been discovered that women wait about 6 years before going to their doctor to address the problem and men wait even longer before having it checked. Many times there can be a simple, non-invasive solution to the condition so going sooner rather than later is important. If you are having either of these issues do a little research, talk to a friend or family member you know is having the same problem, or make an appointment with your health provider. Waiting may make it harder to correct and early detection of anything is always helpful.

First, let us start with incontinence. Many people find that as they age their bladder muscles weaken and leaks occur when they lift something, exercise or even just do daily activities. You don't have to be older to experience this, it can happen with anyone. Incontinence can cause infections, rash, embarrassing mishaps just to mention a few things. You can find exercises that may strengthen your muscles and lessen leaks. I am always telling people to walk for exercise but I was surprised to learn that walking is a great way to strengthen your pelvic floor muscles.

Walking 20 to 60 minuets a day will not only help with flexibility, weight control and cardio health but it may also help with bladder issues. Pelvic floor exercises can also help with bladder control issues. These are not Kegel exercises which we hear so much about. Kegel exercises are often recommended for leakage problems and are important. One exercise I learned about was standing with feet pointing outward, hip width apart. Bend and roll your knees out. Straighten and roll your knees in. Small knee bends not deep bends. Repeat 5-10 times. Another exercise is sitting and holding a soft ball or pillow between your knees. Pivot your heals and rotate your toes towards each other. These are just two of the exercises that may help strengthen your pelvic floor muscles and hopefully improve bladder and leakage issues.

The second condition that may be helped with regular exercise is Leg Swelling. You know how tired and painful being on your feet all day can be. The first thing we think of is getting home and putting our feet up on the recliner. Sometimes that's the best thing to do. Before we get to the fatigued leg condition it may be helpful to plan a regular walk in our daily routine. This can strengthen our leg muscles so that they don't get so exhausted and sore in the first place. Walking is a great exercise to start with if you want to begin an exercise routine. I know I say that a lot, but it really is the place to start.

Any exercise program has to start somewhere and most people need to work up to a more challenging exercise routine. Starting too much, too heavy and too hard is just setting yourself up for injury or burnout. Listen to your body and you will know when and how much to increase. Another important part of any exercise is being sure to keep your body hydrated. I know I am talking about leg swelling and that may sound opposite because leg swelling often comes from water retention but your body needs proper hydration to function to it's full capacity. Walking and leg stretches and exercises strengthen the muscles and helps circulation through your legs. Good circulation not only helps blood flow but also helps prevent water retention and inflammation all through your body.

I know you have heard some of these statements before but it never hurts to refresh it again. I am grateful to the very knowledgeable nurse who gave me the idea for this article and the information she shared with me. I hope something in this article will help you and encourage you to see your health provider if you are experiencing any of these issues. Also, if you have been thinking about starting an exercise program, now is a great time to begin. Remember to keep moving!