Millions of women experience urinary incontinence, leading many to seek medical treatments. New research from Stanford University suggests that yoga and other exercise regimens can be as effective as medication in managing bladder issues.
The study, published in the Annals of Internal Medicine, found that 12 weeks of yoga practice reduced incontinence episodes by an average of 65% among participants. This reduction is comparable to the effectiveness of many drugs used to treat the condition.
Study Details and Findings
The research involved 240 women aged 45 to 90, with an average age of 62, all of whom experienced urinary incontinence. Participants were divided into two groups: one group engaged in a hatha yoga program, while the other participated in exercise classes focused on stretching and strengthening. The yoga program included two 90-minute classes per week, focusing on 16 poses designed to strengthen the pelvic floor muscles.
Participants tracked their incontinence episodes, noting whether they were stress incontinence (occurring during activities like sneezing or coughing) or urge incontinence (characterized by a sudden, overwhelming need to urinate).
Significant Reduction in Incontinence Episodes
At the beginning of the study, participants experienced an average of 3.4 urinary incontinence episodes per day (1.9 urgency-type and 1.4 stress-type). After 12 weeks, the yoga group reported an average of 1.1 episodes per day, while the exercise group reported 1.3 episodes per day. This represents approximately a 60% reduction in urinary incontinence episodes for both groups.
Expert Commentary
According to Dr. Leslee Subak, chair of obstetrics and gynecology at Stanford Medicine and senior author of the study, the effectiveness of exercise, particularly yoga, is notable. She emphasized the accessibility, safety, and low cost of yoga as a treatment option, noting that it doesn't require a doctor's visit and can be adapted for various physical abilities.
Implications for Women's Health
The findings suggest that incorporating yoga and regular exercise into women's health routines can offer a significant, non-pharmacological approach to managing urinary incontinence. Given that half of middle-aged women and up to 80% of women aged 80 experience urinary incontinence, these results highlight a valuable alternative to medication.
