• Do not lift heavy
• Sit upright
• Do not push when going to the toilet
• Do not hold your breath during exercise
• Reduce coughing
• Eat more consciously

1. do not lift heavy weights

If possible, divide the weight into several small units. Try to lift from a squatting position, not from the back.

2. sit upright

Sit up straight and upright! This not only relieves pressure on your spine, but also on your pelvic floor.

3. do not push when going to the toilet

When you sit on the toilet, don't push! Make bowel movements easier by eating yogurt, lots of fruit and vegetables and drinking plenty of fluids.

4. do not hold your breath during sport

Do not hold your breath during exercise. Pay conscious attention to your breathing to increase the effect of your training.

5. reduce coughing

Do you often have to cough, e.g. due to a cold, allergy, asthma or smoker's cough? Then try to reduce your coughing. This is because every coughing fit puts strain on your pelvic floor and, in the worst case, can lead to urine leakage. Alternatively, you can try to tense your pelvic floor when coughing to at least reduce the pressure.

6. lose weight

Eat more consciously to avoid becoming overweight. The less body weight you have, the less strain on your bladder and pelvic floor.

You can integrate these 6 simple tips into your everyday life if you want to reduce the risk of incontinence. Even if you already have incontinence or bladder weakness, it is still never too late to start pelvic floor training. Combine the above tips with regular pelvic floor training and your pelvic floor will be strong and healthy again! More information at Insenio.de