Saturday, May 11, 2013

Incontinence or Bladder Control Problems After Pregnancy

Question:  Hi YouTips4U, I have a question about bladder control.  My baby is 6 months old now and sometimes I still have problems with bladder control, especially when I exercise.  Will this ever go away and what can I do about it?

YouTips4U Answer:  Thanks so much for your great question.  In all likelihood  you will get over this problem.  Postpartum stress incontinence can usually be remedied with exercises to strengthen the pelvic floor muscles. These exercises are called Kegels.  You can do them several times throughout the day and no one will ever know.  To do them, you tighten your pelvic floor muscles momentarily as if you were trying to stop urinating midstream.  Try to do at least 50 each day.  After I gave birth to my first child, the nurse told me to start doing them, right then and there, an hour after delivery.  She said I should plan on doing them for the rest of my life. I still do them periodically although my children are much older now.  Most women get excellent results. If you have trouble isolating your pelvic floor muscle, ask your OB/GYN for help. For more information on Kegels, please watch my YouTube video: Kegel Exercises to Strengthen Your Pelvic Floor and Prevent/Alleviate Incontinence   

If your incontinence persists for more than a year despite regular Kegel exercises to strengthen your pelvic floor, you may want to consult a urologist, but talk to your OB/GYN first.

Ladies of child-bearing age who have not yet become pregnant.  You should also be performing Kegels to strengthen your pelvic floor. This will help prevent incontinence problems.  A growing baby puts a great amount of pressure on that area of your body so have well-toned muscles in that region is a significant benefit.  It's never too early to start.

See you on YouTube,

Tips for Overweight Exercisers

In order to lose weight, it's very important to exercise. Exercise combined with cutting calories is the most successful and healthiest way to lose weight. If you are very overweight, oftentimes exercising can be difficult due to aches and pains that arise in your feet and joints; much of which can be directly related to the burden of the excess weight. So what can someone who is overweight and wanting to exercise do?

 l) It's important to start slow. Start with just 10 minutes a day. You want to give your body time to adjust to the new challenge. Once your activity becomes more comfortable, then you can add more time. Work up to a half hour to an hour of exercise/activity each day.

 2) Be sure you have the proper sneakers. Invest in a quality cushioned pair to absorb the shock. Insoles like Superfeet can be very helpful in distributing weight evenly on your feet. It's best to go to a good running store to buy Superfeet because there are different types and sizes and the sales person can help you decide which is best for you.

 3) You should try to mix up your routine so that you give your joints a break from the same exercise. Do non-weight bearing exercises several times a week like cycling or swimming.

 4) Don't forget to stretch. Stretching is the best way to avoid heel pain, achilles problems, and tight quads and hamstrings which can lead to back problems. So be sure to spend some quality time stretching. You may also want to give the Foam Roller a go. It really helps with tired sore muscles and can help you heal faster. For more information on using a Foam Roller, please see my YouTube video: Amazing Stretch Exercises with Foam Roller.

 Remember, getting in shape is not a race, it's a slow and steady continuous process. Putting pressure on yourself to do it quickly is not healthy for you and does not have good long-term results. It's a life change that you have to get used to so it takes time. It took a while for your bad habits to become ingrained so you must give enough time for your good habits to replace those bad ones and become ingrained in your daily life. It will happen. It just takes time and commitment. If you have someone who you can this with like a spouse, significant other, or friend, it can really be fun and a terrific adventure for both of you.

 See you on YouTube,