Ways to cope with LBL during exercise

Squat, front kick, back kick, round house kick, squat and whoops. Experiencing light bladder leakage (LBL) during exercise? It’s extremely common. One in three women over the age of 35 put up with the symptoms associated with bladder weakness that may occur when you sneeze, lift something heavy, laugh too much or work out at the gym. Rather than give up your sporty lifestyle, there are things you can do to prevent the embarrassment of spring a leak during exercise.

Black is black

Not only is black a colour renowned for being slimming, it also hides a multitude of sins, including unexpected light bladder leakage. If you’re wearing black lycra pants at the gym, the accidental “drizzle” (Kirstie Alley‘s term for light bladder leakage while on the treadmill), won’t be noticeable.

Avoid pigging out before a workout

Having a big feed before you head to the gym or out on to the tennis court will place pressure on your bladder which can cause you to “spritz” (Whoopi Goldberg‘s term for describing the “pssst” which happens when she coughs, laughs or sneezes).

Use a liner or a pad

They’re not the big bulky things your grandmother used to wear. Bladder weakness products are designed to be thin and discreet and no-one at the gym will be able to tell you are wearing protection. There is a product right for you whether you occasionally “spritz” or excrete up to a cupful of fluid at a time. Poise has a product selector tool that allows you to figure out the kind of LBL product that’s right for you.

Don’t get dehydrated

Don’t cut back on drinking water for fear it will make your LBL worse. In fact, being dehydrated can irritate your bladder. Rather than guzzle large amounts of water, try just sipping it and stick to about 1.5 litres a day. Avoid drinking coffee, energy drinks and soft drinks. Other irritants to the bladder include spicy food and citrus drinks like orange and cranberry.

Find out other ways to cope with LBL >>

Try a pessary

Vani Dandolu, MD, MPH, a urogynecologist suggests LBL caused by a prolapsed uterus or stress may experience some relief from symptoms with the use of a pessary. A pessary is a round silicon, rubber or plastic object inserted into the vagina to prevent leakage.

If inserting a pessary freaks you out, perhaps these LBL products are more your style >>

Lift lighter weights

If you are experiencing “the spritz” while lifting heavy weights, decrease the number of kilograms you are lifting and increase the repetitions.

Work on your pelvic floor muscles

What better time to exercise your pelvic floor muscles than while you are at the gym? Incorporate it into your daily workout.

More on women’s health

Women and osteoporosis
The best foods for women’s health
How to stay fit in your 30s, 40s, 50s and 60s