Low-intensity yoga and exercise significantly reduced urinary incontinence episodes in older women, a 12-week study shows, offering a safe, convenient alternative to medication.
Personal trainers are likely to provide guidance to female clients who suffer from incontinence issues, as it can become a barrier to achieving their fitness and health goals. Recent research supports the belief that solutions exist, and exercise may be one of them.
A recent study led by researchers at Stanford School of Medicine and the University of California, San Francisco, found that a low-intensity exercise program, such as yoga and general stretching, significantly reduced episodes of urinary incontinence in older women. Annals of Internal Medicine It was launched on August 27, providing a promising alternative for women seeking non-drug treatments.
A common, underreported problem
More than half of middle-aged women and up to 80% of women over 80 suffer from urinary incontinence, which can interfere with daily activities and seriously affect quality of life. The study investigated the effects of a 12-week low-intensity yoga program and found that participants experienced a 65% reduction in urinary incontinence episodes.
“We are testing a form of yoga that almost anyone can do and tailor for different physical conditions,” said Dr. Leslee Subak, chair of obstetrics and gynecology at Stanford School of Medicine and senior author of the study. “What I like about it is that it’s safe, inexpensive, doesn’t require a doctor, and you can do it no matter where you live.”
The research aims to find cost-effective and feasible solutions to this often stigmatized and underreported problem. According to Subak, incontinence is wrongly viewed as an inevitable part of aging, even though it is treatable.
“Incontinence is not only common, it affects people’s lives,” Subak noted. “It takes away people’s independence. Many women avoid being around their children or grandchildren out of fear and embarrassment.”
Study parameters
The study involved 240 women between the ages of 45 and 90 who experienced incontinence on a daily basis. The participants were divided into two groups: one group practiced 16 hatha yoga poses designed to strengthen the pelvic floor, and the other group performed general stretching and strengthening exercises.
Both groups of subjects participated in two 90-minute exercise sessions per week and were asked to practice independently for at least one hour per week.
Both the yoga and control groups showed significant improvements. Participants in the yoga group reported an average of 2.3 fewer incontinence episodes per day, while those in the general exercise group reported a 1.9 fewer episodes per day. These results are comparable to the 30% to 70% improvement seen with incontinence medications, the researchers said.
Subak stressed the importance of regular activity, which is good news for fitness professionals who serve this population.
“One of the takeaways from this study is ‘Get active!’ I was really impressed that exercise works so well, that yoga works so well,” Subak added.
The benefits of physical exercise, like yoga, extend beyond controlling incontinence. As the study’s lead author, Dr. Alison Huang, a professor at UCSF, points out, physical activity can help reduce the risk of other health problems, like falls and fractures, which can be exacerbated by conditions like incontinence.
The study was funded by the National Institutes of Health and also involved researchers from Yale University and San Francisco State University.
