A new year offers a wonderful opportunity to focus on your wellbeing, body, mind, and spirit. For many older adults, staying active, eating well, and maintaining independence are top priorities. But when urinary incontinence becomes part of daily life, the path to healthier habits can feel more challenging. At ActivKare, we understand these concerns deeply, and we’re here to support you every step of the way.
The truth is, you can improve your health and confidently manage incontinence. The key is adopting practical habits that fit your lifestyle and prioritize your comfort.
You Are Not Alone, You Deserve Support
Urinary incontinence affects millions of older adults, yet many feel embarrassed or hesitant to talk about it. At ActivKare, we want you to know this: Incontinence is common, it’s manageable, and it does not define you.
Whether you experience leaks during daily activities, feel sudden urges, or have difficulty making it to the restroom in time, there are effective ways to reduce symptoms and regain confidence.
Start Moving Again, Gently and Consistently
Regular movement is one of the best gifts you can give yourself. It supports balance, heart health, strength, and overall wellbeing—and it can even help reduce incontinence symptoms.
Recommended low-impact activities for older adults:
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Leisure walking
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Chair yoga or gentle yoga
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Tai Chi (excellent for balance)
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Light resistance training
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Water aerobics or swimming
These activities are easier on the joints, help maintain mobility, and place less pressure on the bladder.
ActivKare Tip: Wear comfortable, discreet protective products so you never have to worry about leaks while staying active.
Strengthen Your Pelvic Floor Muscles
Pelvic floor exercises (often called Kegels) help the muscles that control the bladder stay strong and responsive. For older adults, this can significantly reduce leakage and improve overall bladder control.
Consider:
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Starting with a few gentle contractions each day
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Gradually increasing your hold time
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Asking your healthcare provider for a referral to a pelvic floor therapist if needed
A therapist can guide you through proper technique—especially helpful if you’re unsure whether you’re doing them correctly.
Hydrate Wisely! Don’t Skip Water
Many people with incontinence try to drink less water, but this can actually worsen symptoms. Inadequate hydration can irritate the bladder and lead to more frequent urges.
Try this instead:
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Sip small amounts of water throughout the day
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Limit evening fluids if nighttime trips to the bathroom disrupt sleep
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Reduce bladder irritants like coffee, tea, alcohol, and carbonated drinks
Balanced hydration supports bladder health and overall wellbeing.
Choose Foods that Support Bladder Health
Your diet plays a meaningful role in managing incontinence. Some foods help keep the bladder calm, while others may trigger urgency or irritation.
Bladder-friendly foods include:
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Blueberries, pears, and apples
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Whole grains and oats
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Leafy greens
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Lean proteins
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Healthy fats such as olive oil or avocado
Foods to limit:
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Spicy dishes
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Citrus fruits
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Tomatoes
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Artificial sweeteners
Everyone is different, so pay attention to what affects you personally.
Keep Stress Low and Sleep High
As we age, restful sleep and emotional balance become even more important. Stress can tighten pelvic muscles and increase urgency, while lack of sleep affects bladder sensitivity.
Helpful calming habits include:
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Deep breathing
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Light stretching or bedtime yoga
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Listening to soft music
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A warm bath
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A consistent sleep routine
Even 10 minutes a day of relaxation can help your body, and your bladder, feel more at ease.
Use Products Designed with Comfort and Dignity in Mind
Modern incontinence products are far more discreet and comfortable than most people expect. At ActivKare, we believe that the right support products should help you maintain independence, confidence, and peace of mind, whether you’re going for a walk, traveling, or simply enjoying time at home.
Seek Professional Guidance When Needed
If your symptoms change, become more frequent, or interfere with daily life, speaking with a healthcare provider can make a world of difference. Many treatment options are available, and early support often leads to better results.
A New Year Filled with Strength, Confidence, and Hope
Starting the New Year with a focus on health doesn’t require drastic changes. Small, steady habits can improve bladder control, increase mobility, and enhance overall quality of life.
At ActivKare, we’re committed to helping older adults live comfortably, confidently, and independently, no matter where you are on your wellness journey.
Here’s to a New Year filled with energy, empowerment, and a renewed sense of vitality!