In Australia, around 2.4 million men and 4.8 million women live with urinary and/or faecal incontinence, along with the health and well-being challenges it brings.

But there’s encouraging news for older women managing urinary incontinence. A recent study led by researchers at Stanford Medicine and the University of California has found that regular, low-impact exercise — such as yoga, stretching, and strengthening routines — may help reduce symptoms.

The study, published in the Annals of Internal Medicine, looked at two different 12-week exercise programs. Of the participants, 121 women were randomly assigned to a yoga group, while 119 joined a physical conditioning control group. Participants ranged in age from 45 to 90, with an average age of 62.

Women in the yoga program practised 16 hatha yoga poses designed to strengthen the pelvic floor, attending two 90-minute sessions each week. They were also encouraged to do at least an hour of yoga practice at home.

The control group followed a similar schedule, attending classes and completing an extra hour of weekly practice. However, their exercises focused on general stretching and strengthening, not the pelvic floor.

At the end of the 12 weeks, both groups reported significant improvements. The yoga group saw about a 65 per cent reduction in incontinence episodes, while those in the stretching and strengthening group experienced similar benefits. Researchers noted these improvements were on par with the results of medications typically prescribed for 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!’”

For the millions of Australians living with incontinence, this research offers a practical and empowering message: simple, low-cost activities like yoga and stretching can make a real difference. Staying active not only supports physical health but also improves confidence and quality of life.

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.