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Dear RealAge Member, As you know, I'm practically evangelical about the importance of walking for exercise and stress reduction. That's why nearly every day I enjoy a brisk three-mile walk, often with one of my friends. It's a great way to begin the day. Plus, spending time with your friends can definitely recharge your batteries. It's fun and, more often than not, there's some pretty lively laughter along the way. One day I was walking with my friend Alice and we got to laughing so hard that she had to stop and exclaim that we had to stop laughing, because she was leaking urine. Perhaps you've felt like that at times, too. Well, that doesn't happen to Alice anymore. Not because we've stopped laughing, but because she's taken steps to banish that predictable outcome for good. You see, if your pelvic-floor muscles are not strong and toned, something as commonplace as laughing, coughing, or sneezing can trigger sudden urinary incontinence -- the leaking of urine at a chronic level, clinically referred to as interstitial cystitis. It happens far more often than you might think; it's an embarrassing problem many women hide. The serious fact of the matter is that childbirth, menopause, and aging can weaken the supporting muscles of your pelvic floor. The pelvic-floor muscles make up the crucial support system responsible for everything from your bladder control to intimate responsiveness in your love life. And just like it is essential to work your heart, lungs, and muscles with regular exercise, you need to exercise your inner network of muscles and ligaments as well. There is no question that the best way to do so is with Kegel exercises -- a sequence of tightening and relaxing your pelvic-floor muscles. Correct Kegel Technique Whether you use a biofeedback device or not, it's important to make sure you're using the right muscles when Kegeling. For best results, follow these instructions: 1. Lie on your back. Draw your vaginal muscles inward and upward. (Make sure you're exercising the same muscles you would use to stop urinating.) Hold the contraction firmly for three seconds, then relax. Do ten of these slow contractions. Next, alternately contract and relax these muscles as rapidly as you can. Do ten of these quick contractions. Repeat this entire cycle three or four times a day. 2. After the first week, do these contractions while sitting and standing, as well as lying down. Kegel exercises benefit not only your bladder control but also your life. There are several other simple techniques you can try for improving bladder control and health. You will find yourself as comfortable as you were in your 20s. Learn about it in my FREE report, Say Goodbye to Interstitial Cystitis. In it you'll learn: • How to put an end to the pain and suffering of bladder infections, once and for all! • How yummy yogurt or sauerkraut can keep your bladder healthy. • The number-one culprit that could be causing pain and spasms in your bladder. Simple Solutions to Keep You on the Move As always, I urge you to incorporate simple solutions into your daily routine that can build your health from the inside out. I want you to know there simply isn't any need to worry about an embarrassing problem like urine leakage. Your time on earth is far too precious for anything less than a vibrant, fulfilled life every single day. So lace up your walking shoes, and head out to greet the new day. And don't forget to enjoy some fearless laughter along the way! To Your Vibrant Health, Susan M. Lark, M.D. P.S. You don't need to learn to cope with embarrassing problems; you need to banish them! Click here to learn how in your FREE report, Say Goodbye to Interstitial Cystitis.

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