Finding strength and control: How yoga and exercise can help older women manage incontinence

In Australia, approximately 2.4 million men and 4.8 million women are affected by urinary and/or faecal incontinence, along with the associated health and well-being challenges.

However, there’s promising news for older women dealing with urinary incontinence. A recent study conducted by researchers at Stanford Medicine and the University of California suggests that incorporating regular, low-impact exercise—such as yoga, stretching, and strengthening exercises—could help in managing the condition.

The study, published in the Annals of Internal Medicine, evaluated two different 12-week exercise programs. Out of the total participants, 121 were randomly assigned to the yoga group, while 119 were assigned to the physical conditioning control group. These women, aged 45 to 90 with an average age of 62, were compared over the course of the study.

In the yoga program, participants engaged in 16 specific hatha yoga poses designed to strengthen the pelvic floor, attending two 90-minute sessions each week. They were also encouraged to practice yoga for at least an hour per week on their own.

The control group also participated in exercise classes for the same amount of time, but their sessions focused on general stretching and strengthening without targeting the pelvic floor. Like the yoga group, they were asked to practice independently for an additional hour per week.

After 12 weeks, participants in the yoga group experienced a roughly 65 per cent reduction in incontinence episodes. The control group, engaging in stretching and strengthening exercises, saw comparable improvements. According to the researchers, these results are comparable to the effects of medication typically used to manage incontinence.

“Our study was testing the kind of yoga that just about anyone can do, with modifications for different physical abilities,” said the study’s senior author, Leslee Subak, MD, chair of obstetrics and gynecology at Stanford Medicine.

“What I love about it is that it’s safe, inexpensive, doesn’t require a doctor and accessible wherever you live.

“One of the take-home messages from this study is ‘Be active!’”

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.