A 12-week study shows that low-impact yoga and exercise can significantly reduce urinary incontinence episodes in older women, offering a safe, accessible alternative to medications
It’s a reality that many personal trainers encounter: female clients struggling with incontinence can find it a significant barrier on their journey to fitness. However, recent research has illuminated effective pathways to overcome these challenges. Studies now suggest that exercise—particularly low-impact forms like yoga—may offer substantial relief.
A comprehensive study undertaken by Stanford Medicine and the University of California, San Francisco, has uncovered promising findings. According to the research published in Annals of Internal Medicine on August 27, engaging in low-impact exercise programs, such as yoga and gentle stretching, dramatically decreases episodes of urinary incontinence among older women. This research presents a viable alternative for women seeking non-pharmacological methods to manage this condition.
A Underreported & Common Issue
Incontinence is a widespread yet often overlooked issue, affecting over half of middle-aged women and almost 80% of women aged 80 and older. Not only does it disrupt daily activities, but it can also profoundly impair an individual’s quality of life. In the recent study, a remarkable 65% reduction in incontinence episodes was observed among participants who underwent a 12-week low-impact yoga program.
Dr. Leslee Subak, the chair of obstetrics and gynecology at Stanford Medicine and the study’s senior author, commented on the accessibility of the yoga interventions. “We focused on yoga that nearly anyone can practice, with modifications to accommodate various physical abilities,” she said. “This approach is not just safe and inexpensive; it’s also available wherever you are.”
This research aimed to provide solutions to a significant yet often stigmatized issue. “Incontinence is sometimes misperceived as an unavoidable part of aging, although effective treatments exist,” Subak noted. “It’s crucial to recognize that incontinence can take an emotional toll, eroding independence and causing many women to withdraw from family engagements due to the fear of embarrassment.”
Study Parameters
The study’s design was robust, involving 240 women aged between 45 and 90, all experiencing daily incontinence. Participants were divided into two groups: one engaged in 16 hatha yoga poses aimed at strengthening the pelvic floor, while the other performed a routine of general stretching and strengthening exercises.
Each group participated in two 90-minute sessions weekly and were encouraged to practice independently for at least an hour during the week. The outcomes were telling: women in the yoga group experienced an average decrease of 2.3 incontinence episodes per day, while the general exercise group saw a reduction of 1.9 episodes. Such improvements mirror the outcomes typically associated with medications, which range between 30% and 70% effectiveness.
Dr. Subak underscored the importance of consistent physical activity. This insight is particularly relevant for fitness professionals catering to this demographic. “One of the most important messages from this research is to ‘Be active!’ I was encouraged by how effectively exercise performed, especially yoga,” she stated.
The broader implications of regular physical activity are equally robust. Dr. Alison Huang, the study’s lead author and professor at UCSF, emphasized that maintaining physical fitness not only aids in managing incontinence but also diminishes the risk of other health complications, such as falls and bone fractures, which can worsen when incontinence is present.
The study received funding from the National Institutes of Health and involved collaborative efforts from researchers at Yale University and San Francisco State University, amplifying the credibility and reach of these significant findings.