Suffering From Frequent Urination? 2 Training Routines Can Help

An eminent Japanese professor and physician offers bladder and pelvic floor muscle training to help with these issues.

Shutterstock

As we age, urinary problems such as urgency, frequency, leakage, and nocturia (waking in the night to urinate) resulting in physical and mental fatigue and reduced quality of life become more commonplace. Many people are troubled by this but find it difficult to talk about. As a result, they do not promptly seek medical attention. Here, an eminent Japanese professor and physician offers bladder and pelvic floor muscle training to help with these issues.

A recent survey conducted by the Japanese Society of Urinary Function revealed that frequent urination is quite prevalent among people aged 40 years and older, with nearly 40 million experiencing the condition during the day and 45 million facing it at night.

According to Satoru Takahashi, a prominent Japanese physician and chairman of the Department of Urology at Nihon University School of Medicine, urinating more than eight times during the day is known as daytime frequency, while urinating more than once after going to bed is considered nocturia.

Dr. Takahashi stated that overactive bladder disorder is a medical condition that impedes the bladder’s ability to adequately store urine, causing various symptoms such as frequent urination, sudden strong urges to urinate (known as urgency), and involuntary urine leakage that may not wait until the person reaches the bathroom (also called urge incontinence).

According to a review of studies published in Current Urology in 2018, the estimated prevalence of overactive bladder disorder is around 16.5 percent. However, this figure may not reflect reality accurately, as many individuals avoid seeking medical attention due to embarrassment or lack of awareness.

A survey questionnaire conducted in 2022 among Nikkei Gooday and Nikkei Business readers found that nearly 50 percent of respondents admitted to not seeking medical advice for their urinary issues. Interestingly, the survey found that the older the respondent, the less likely they were to consult a doctor—with 63.5 percent of those between 50 and 60 years old, 56.7 percent between 60 and 70 years old, and 42.6 percent between 70 and 80 years old—having never sought medical advice for their urinary problems.

Noriko Hanada, a resident of Kyushu, Japan, told The Epoch Times that she had been struggling with nocturia since she turned 40, with the urge to use the bathroom multiple times each night. She said that as soon as she turned over in bed, she felt like she had to pee and like she couldn’t hold it in. However, Ms. Hanada refrained from seeking medical consultation and instead purchased diuretic medication from the pharmacy. While this alleviated the symptoms, it failed to address the underlying cause. Upon discontinuing the drug, the symptoms resurfaced. Ms. Hanada has since attempted to reduce her water intake after dinner and walk more frequently. While this has resulted in some improvement, the condition remains unresolved.

Many treatments are available to address overactive bladder. From surgery to medication and lifestyle adjustments, patients have several options. For those seeking a noninvasive approach, bladder training and pelvic floor muscle training come highly recommended by Dr. Takahashi. He says this treatment is particularly advantageous since it has minimal side effects and can be used with other treatments.

Bladder Training Method

When you feel the urge to go to the bathroom, tighten your urethra for about five seconds to relieve the urge to urinate. The initial goal is to use the toilet at intervals of one and a half to two hours, then gradually extend the time between restroom breaks by five or 10 minutes until you only need to go to the bathroom every three to four hours.

Pelvic Floor Muscle Training Method for Women

Women’s pelvic floor muscles that support the bladder and urethra sometimes relax due to pregnancy, childbirth, and decreased estrogen, which can lead to leakage when coughing, sneezing, laughing, or lifting heavy objects that exert pressure on the abdomen.

Pelvic floor muscle training can be categorized into two key positions: supine and seated. One can either choose to do a combination of both or stick to one position. The crucial aspect is consistently performing the exercises for three to four sets each day for at least a month.

(Shutterstock）

Supine Training

1. Assume a supine position with your feet spaced apart at shoulder width and your knees bent.
2. Contract your anus, vagina, and urethra muscles for five seconds, then relax for five seconds. Repeat this cycle 10 times.
3. Increase the tempo of performing step 2. Repeat this sequence 10 times.
4. A single set includes a total of 20 repetitions involving both steps 2 and 3.

Sitting Training

1. Sit in a chair, feet shoulder-width apart.
2. Contract your anus, vagina, and urethra muscles for five seconds, then relax for five seconds. Repeat this cycle 10 times.
3. Increase the tempo of performing step 2. Repeat this sequence 10 times.
4. A single set includes a total of 20 repetitions involving both steps 2 and 3.

Furthermore, incorporating lower limb exercises into one’s daily routine can alleviate pelvic blood flow disorders, a contributing factor to overactive bladder disorders. Specifically, engaging in activities such as walking, squatting, and utilizing the inner thigh muscles for approximately one hour daily can yield favorable outcomes.