The positive effects of physical activity on physical and mental health are known to everyone. It’s often talked about as important for metabolism and mental health, but physical activity is just as important when it comes to your bladder, kidneys and pelvic floor.
“The relationship between physical activity and bladder health, however, is more of a big picture concept than a straightforward equation,” explains urologist Aleece Fosnight. This is mainly due to the complexity of the urinary system, Center zdravlja.hr reports.
When we talk about bladder health, we are also talking about blood circulation, kidney filtration, pelvic floor function and bowel health, but also the frequency of going to the toilet. All the mentioned systems influence each other. For example, walking can prevent or resolve stool constipation, which is good for your bladder because a digestive problem can cause you to urinate more often.
You can strengthen the pelvic floor by exercising
“Exercise can improve bladder health by strengthening the pelvic floor muscles that support the bladder,” says Dr. Fosnight. He points out that strengthening the abdomen and pelvis is particularly useful for bladder function. This is because these muscles are connected to your pelvic floor, which supports and controls how and when you urinate or have a bowel movement.
However, it is important to note that excessive exercise or improper training of these areas can have the opposite effect. For example, women may experience pelvic floor tightness due to excessive exercise on the exercise bike. It is important to engage in stretching and strengthening, but in moderate amounts.
Physical activity prevents constipation
Walking and exercising can help keep your bladder clean. According to urologist Aleece, this is because constipation, or a build-up of stool in your colon, can put extra pressure on your bladder, which can lead to more frequent urination.
By moving, you activate the muscles in your intestines, giving them the strength they need to push stool through and out of the system. Doctors suggest a minimum of half an hour of light physical activity per day, such as walking the dog, walking or running.
Better circulation and blood filtration in the kidneys
Sometimes poor circulation can be related to a sedentary lifestyle. Since any activity increases the heart rate, exercise has the advantage of sending more blood to your kidneys, resulting in greater filtration. This helps your body flush out body toxins faster.
According to experts, increased blood flow also brings more oxygen-rich blood to vital organs, including the bladder. Because of this, long periods of inactivity can have the opposite effect on the body.
Exercise is especially helpful when you are properly hydrated
Hydration is key to replacing water lost through sweating during physical activity. If water is not replenished, the toxins in your urine can potentially cause irritation or inflammation. Exercising with regular water intake is great for your bladder and kidneys as they also need hydration.
Water helps dilute urine and improves kidney filtration. Consuming at least a liter of water a day is ideal for the optimal functioning of the urinary system.
Exercise can help you not wake up to urinate
Auxiliary muscles such as the glutes and abdominal muscles support your bladder at night as well. Also, a frequent cause of irritating awakening and urinating during the night is light sleep. Exercising during the day, therefore, can help you sleep more deeply and wake up less often to go to the bathroom.
Stretching is essential during exercise for bladder health. Women’s exercise plans often lack focus on the lower body, hips, pelvis, and leg muscles.
“If your muscles don’t work harmoniously together, it can weaken other muscles causing pain, limited mobility and ultimately organ system failure,” explains Dr. Fosnight.
Stretching before and after training helps the muscles to recover and not remain cramped. Remember, the muscles must be strong, but relaxed – not tight.
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