Kegel Exercises Tighten your pelvic floor muscles

How to do Kegel Exercises

1. Make sure your bladder is empty, then sit or lie down.
2. Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
3. Relax the muscles and count 3 to 5 seconds.
4. Repeat 10 times, 3 times a day (morning, afternoon, and night).

Jan 1, 2023

 

The difference in nighttime urination patterns between younger and older people primarily relates to changes in the body's physiology as we age. Here’s why:

1. Bladder Capacity and Function

• Younger People: Typically have a larger bladder capacity and better control over bladder muscles, allowing them to hold urine for extended periods, including overnight.
• Older Adults: The bladder capacity decreases with age, and the bladder muscles may become weaker, leading to more frequent urges to urinate.

2. Hormonal Changes

• Younger People: Produce a higher level of the hormone vasopressin during the night, which reduces urine production, allowing them to sleep through the night without needing to urinate.
• Older Adults: The production of vasopressin decreases with age, leading to more urine being produced at night, which can cause nocturia (frequent urination at night).

3. Prostate Enlargement in Men

• Older Men: Prostate enlargement is common with aging, which can press against the urethra and affect the flow of urine, leading to more frequent urination, including at night.

4. Other Health Conditions

• Older Adults: Conditions like diabetes, heart disease, and certain medications can also increase nighttime urination.

Strategies to Reduce Nighttime Urination in Older Adults:

1. Limit Fluid Intake Before Bed: Reducing the amount of fluid consumed in the evening can help decrease the need to urinate at night.
2. Regular Bladder Training: Techniques to strengthen bladder muscles, such as pelvic floor exercises (Kegels), can help improve control.
3. Manage Underlying Conditions: Proper management of diabetes, heart disease, or other health conditions can reduce nighttime urination.
4. Medications: In some cases, doctors may prescribe medications that help reduce nighttime urine production or improve bladder function.

It's important for older adults to consult with a healthcare provider to address nocturia, as it can significantly impact sleep quality and overall health.

young people hold urine over night while elders frequently urinate at night. why? How do the elders hold urine like youngsters?

 

Kegel exercises - self-care: MedlinePlus Medical Encyclopedia

MedlinePlus (.gov)

https://medlineplus.gov › Medical Encyclopedia

• Contract the muscles: Squeeze and lift the muscles, but avoid tightening your abdomen, thighs, or buttocks. 
   

• Hold and relax: Hold the contraction for about 5 seconds, then relax for another 5 seconds. 
   

• Repeat: Do 10–15 repetitions in a row, and aim for three sets per session. 
   

• Breathe freely: Avoid holding your breath. 
   

• Start slowly: Begin with small steps, and stop if you get tired. 
   

• Don't strain: You shouldn't feel pain while doing Kegel exercises. 
   

• Empty your bladder: Make sure your bladder is empty before doing the exercises. 

• Find a comfortable position: Sit or lie down in a quiet place. 
   
• Identify the muscles: Imagine stopping the flow of urine to locate your pelvic floor muscles.