7 Tips and Tricks for Staying Fit with Urinary Incontinence

Can you exercise if you have urinary incontinence?

A lot of people shy away from fitness routines because they worry about leaks during movement. The reality is, exercise is not only possible but often helpful for managing incontinence. Strengthening the pelvic floor, improving core stability, and maintaining a healthy weight can all reduce bladder pressure. The challenge is finding the right balance—choosing workouts that build confidence without triggering leaks.

Choosing the best workouts for bladder support

Low-impact exercises like swimming, cycling, walking, and yoga tend to be more comfortable for people with urinary incontinence. These activities reduce the strain on the bladder compared to running or high-intensity workouts. That said, some folks still enjoy more active routines. With the right gear—like SPC reusable underwear or SPC bladder control products—it’s possible to stay active without worrying about leaks. Many caregivers encourage gentle consistency over intensity since steady movement is what supports long-term bladder health.

Why pelvic floor exercises matter so much

Strengthening the pelvic floor muscles through Kegel exercises is one of the most effective ways to reduce leaks. These muscles are responsible for bladder control, and like any other muscle group, they benefit from training. A few minutes each day of focused tightening and releasing can bring noticeable results over time. Physical therapists often guide patients in pelvic floor therapy, tailoring exercises to fit their needs. It may feel awkward at first, but once it becomes routine, many people notice improvements in daily life.

Managing leaks while working out

No one wants to worry about accidents mid-exercise. That’s where planning ahead makes a huge difference. Emptying the bladder before starting, wearing SPC quilted underpads 30 x 36 at home gyms, or using SPC reusable underwear during workouts can help prevent anxiety about leaks. Layering with dark workout clothes or longer tops is another simple way to feel more at ease. Feeling secure allows people to focus on movement instead of stressing over possible accidents.

Staying hydrated the right way

It may sound counterintuitive, but limiting water too much can backfire. Dehydration irritates the bladder and makes leaks worse. The goal is steady hydration throughout the day, rather than chugging large amounts before exercise. Cutting back on bladder irritants like caffeine, carbonated drinks, and alcohol is equally helpful. Many caregivers remind their loved ones that sipping water slowly and consistently is far better than avoiding it altogether.

Building confidence with the right support products

Incontinence doesn’t have to hold anyone back from moving their body. SPC incontinence products are designed for comfort, high absorbency, and protection during active routines. The SPC bladder control line and SPC reusable underwear provide discreet coverage, while SPC quilted underpads can be used during stretching or recovery at home. Caregivers often appreciate how reliable these supplies are, giving both them and their loved ones peace of mind during fitness activities.

Long-term benefits of staying active with incontinence

Exercise isn’t just about the body—it’s about confidence, independence, and quality of life. People who continue moving despite incontinence often report better mood, improved sleep, and less frustration with bladder symptoms. Over time, weight management and stronger muscles can actually reduce leaks. The key is to stay patient, try different approaches, and use tools like SPC incontinence medical supplies to make the process easier.

At San Pablo Commercial, we're a family-run business dedicated to supporting seniors and caregivers by offering dependable, affordable incontinence supplies. From SPC disposable underpads to reusable underwear and sanitary pads, our range is designed for comfort and confidence. We understand the challenges of managing incontinence and strive to make it easier for you to stay clean, dry, and independent every day.