Older women struggling with urinary incontinence can benefit from regular, low-impact exercise, such as yoga, as well as stretching and strengthening exercises according to a study published in the Annals of Internal Medicine. Conducted by scientists at Stanford Medicine and the University of California, San Francisco, the research aimed to identify low-risk, low-cost methods to address this common health issue faced by many women as they age. The 12-week yoga program resulted in participants experiencing about 65% fewer episodes of incontinence, while those in a control group performing stretching and strengthening exercises also found a similar improvement.
The study’s senior author, Dr. Leslee Subak, emphasized the importance of addressing urinary incontinence, highlighting the impact it can have on individuals’ lives by affecting their independence and leading to social isolation. Subak pointed out that incontinence is often stigmatized, but it is a common issue that can be effectively treated, contrary to the belief that it is an inevitable part of aging. Patients who experience incontinence may avoid activities that could benefit their overall well-being, leading to serious medical problems such as fractures caused by falls. The study aimed to provide evidence-based, accessible, and safe treatment options for women with urinary incontinence.
The research compared two 12-week exercise programs involving 121 participants in the yoga group and 119 in the physical conditioning control group. The yoga program included 16 hatha yoga poses designed to strengthen the pelvic floor muscles that support the bladder and urethra. Participants attended two 90-minute yoga sessions weekly and were encouraged to practice outside of class. The control group engaged in nonspecific stretching and strengthening exercises not targeting the pelvic floor. Both groups experienced fewer episodes of incontinence by around 60% after completing the study, showing that both exercise approaches were effective in reducing symptoms.
Dr. Subak highlighted that age and childbirth are non-modifiable risk factors for incontinence, but factors like weight loss and physical activity can contribute to effective treatment. She noted the importance of promoting physical activity and encouraging patients to stay active as an effective way to manage incontinence. Subak also mentioned that the benefits of yoga and exercise are meaningful and could improve not only incontinence but also general well-being. The study was conducted during the COVID-19 pandemic, with participants receiving instruction through online meetings, making it accessible for individuals to practice in their own homes.
The study findings indicated that yoga and low-impact physical conditioning were equally effective in reducing episodes of urinary incontinence. Participants in both groups reported fewer episodes of urgency and stress incontinence after completing the 12-week programs. The significant improvement seen in participants suggests that yoga and stretching exercises can be valuable strategies for managing incontinence. Subak recommended that individuals interested in trying yoga or low-impact exercises for incontinence should look for classes in their communities or online, with instructors able to adapt the activities to suit their physical abilities. The research was supported by the National Institutes of Health and involved contributions from teams at Yale University and San Francisco State University.
