Older women find relief from bladder problems through yoga and low-impact exercise
A new study led by Stanford Medicine and the University of California, San Francisco, reveals that older women suffering from urinary incontinence can significantly benefit from frequent, low-impact exercises, such as yoga, stretching, and strengthening. The research aims to develop low-risk, low-cost treatments for this widespread health issue among aging women.
Over a 12-week period, participants in a low-impact yoga program experienced approximately 65% fewer incontinence episodes. A control group engaged in general stretching and strengthening exercises reported similar improvements. Notably, the benefits from these physical activities were comparable to those achieved through incontinence medications.
Dr. Leslee Subak, senior author and chair of obstetrics and gynecology at Stanford Medicine, emphasized that the yoga used in the study is accessible, featuring modifications for various physical abilities. The research was conducted partly during the COVID-19 pandemic, with many participants receiving online instruction.
Urinary incontinence affects more than half of middle-aged women and up to 80% of women over 80, often leading to social isolation and physical complications like bone fractures. Dr. Subak stressed the importance of addressing this condition, which frequently goes untreated due to stigma. She encourages women to explore physical activities, particularly yoga and low-impact exercises, as effective treatments, noting their low-risk profile and overall health benefits.
The study compared two groups: 121 women participated in a yoga program focused on pelvic floor strengthening, while 119 engaged in a general exercise routine. Both groups saw significant reductions in incontinence episodes, with improvements averaging around 60%.
For those interested in these approaches, Dr. Subak recommends searching for low-impact Iyengar yoga classes or similar options, available both in-person and online. She underscores that yoga and regular physical activity can provide meaningful benefits for managing incontinence and enhancing overall health.
