Training and self-effort against urinary incontinence

Many men experience that urinary incontinence can affect daily life, but there are effective ways to take control through training and self-effort. Even small daily exercises can make a big difference for bladder control and confidence.

Pelvic floor training

The pelvic floor muscles support the bladder and urethra. When they are weak, it can lead to urine leakage. Exercises like kegel exercises strengthen the muscles:

• Squeeze the muscles around the anus and urethra as if holding in urine.
• Hold the tension for 5–10 seconds and relax.
• Repeat 10–15 times, 3 times daily.

Regular training can help with stress and mixed incontinence.

Bladder training

Bladder training helps increase bladder capacity and reduce the urge to urinate frequently. Strategies can include:

• Scheduled toilet visits with gradually longer intervals.
• Distraction techniques when the urge arises.
• Recording fluid intake and toilet habits for better control.

The importance of drinking enough water

Although it may seem counterintuitive, it is important to maintain adequate fluid intake even when suffering from urinary incontinence. Drinking too little can lead to concentrated urine, which can irritate the bladder wall and worsen symptoms. It is recommended to drink 6-8 glasses of fluid a day unless your doctor has given other instructions. Read more here.

Other practical advice

• Avoid large amounts of caffeine and alcohol, which can irritate the bladder.
• Maintain a healthy weight – overweight increases pressure on the bladder.
• Be physically active in general – strengthens muscles and circulation.
• Consider using discreet aids to feel secure in social situations.

Working on self-effort can give you more control, less stress, and a better daily life. It can be a relief to know that many men experience similar challenges, and that even small exercises and changes in daily life can make a difference.

Also read our other articles for more information and perspective: What is urinary incontinence in men, Taboo and masculinity, and Physical causes.

Exercises to improve urinary incontinence

Here are some useful YouTube videos demonstrating exercises and techniques to manage urinary incontinence:

• Pelvic floor exercises for men
• Bladder training techniques
• Kegel exercises for men
• Relaxation and breathing exercises
• Daily routines for better bladder control

Taking small steps every day can make a big difference. Even short exercises or small changes in daily life can strengthen bladder control and provide more confidence. Remember, many men experience the same challenges, and what you do for yourself is a step towards greater control and better quality of life. Start today – even the smallest actions count, and you will be able to feel the difference over time.