Incontinence is a common issue affecting individuals of all genders, yet it is often under-discussed and misunderstood. Fortunately, Kegel exercises offer a simple, effective way to strengthen the pelvic floor muscles and improve bladder control. Many people, particularly women, face challenges related to bladder control, which can significantly impact their quality of life.

About 1 in every 14 people aged 65 and over (7.2%) and nearly 1 in 4 people aged 85 and over (24.5%) experienced severe incontinence, compared with 1 in 166 people aged under 65 (0.6%)[1]

What Are Kegel Exercises?

Kegel exercises, named after Dr. Arnold Kegel, a Gynecologist who developed them in the 1940s, focus on strengthening the pelvic floor muscles. These muscles support the bladder, uterus, and rectum and are crucial in maintaining continence. They work by contracting and relaxing to help retain urine and feces, preventing involuntary leakage. When these muscles are strong and functioning correctly, they contribute to overall pelvic stability and health.

Benefits of Kegel Exercises

1. Improved Bladder Control: Kegels can help increase the strength and endurance of pelvic floor muscles, reducing the likelihood of involuntary leakage.
2. Postpartum Recovery: Women who have recently given birth may find Kegel exercises particularly beneficial for recovery, helping to restore pelvic strength and reduce the risk of postpartum incontinence.
3. Reduced Risk of Prolapse: Strengthening pelvic floor muscles can help prevent pelvic organ prolapse, where organs drop from their normal position, leading to discomfort and additional complications.
4. Convenience and Discretion: Kegel exercises can be performed almost anywhere—sitting at a desk, standing in line, or watching TV—making them easy to incorporate into daily routines.

How to Perform Kegel Exercises

For Women:

1. Identify the Right Muscles: Try stopping urination midstream to locate your pelvic floor muscles. The muscles you use for this are your pelvic floor muscles.
2. Get into Position: You can perform Kegels while sitting, standing, or lying down. Choose a comfortable position.
3. Contract and Hold: Tighten your pelvic floor muscles and hold the contraction for about 5 seconds.
4. Release and Relax: Release the contraction and relax the muscles for 5 seconds.
5. Repeat: Aim for 10 to 15 repetitions per session, and try to do three sessions a day.

For Men:

1. Identify the Right Muscles: Like women, men can locate their pelvic floor muscles by trying to stop urination midstream or by tightening the muscles that prevent gas from passing.
2. Get Comfortable: Men can perform Kegels while sitting or lying down, depending on what feels best.
3. Contract and Hold: Squeeze the pelvic floor muscles and hold for 5 seconds.
4. Release and Relax: Let the muscles relax for 5 seconds.
5. Repeat: Aim for 10 to 15 repetitions, performing three sessions daily.

Tips for Success

• Consistency is Key: As in any exercise program, consistency will yield the best results. Aim to incorporate Kegels into your daily routine.
• Breathe Normally: Do not hold your breath while performing Kegel exercises. Breathe normally throughout the contractions.
• Avoid Overdoing It: While Kegels can be beneficial, excessive contractions can lead to muscle fatigue or discomfort. Start slowly and gradually increase intensity as your muscles strengthen.
• Consult a Professional: If you’re unsure whether you’re performing the exercises correctly or have any concerns about your incontinence, consult a healthcare professional or a pelvic floor physiotherapist for guidance.

When to Seek Help

If you find that Kegel exercises aren’t helping your incontinence issues after some time, or if you experience persistent discomfort, it’s essential to consult a healthcare provider. They can assess your condition and recommend additional treatments or interventions, as incontinence can be related to various conditions.

1 Australian Institute of Health and Welfare, 2013, Incontinence in Australia, <https://www.aihw.gov.au/reports/disability/incontinence-in-australia/summary>