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Encourage others to start talking and gain control of their bladder health!  We've made it simple for you to share National Bladder Health Week news, resources, tips and tools with your friends, family and healthcare providers.  We have a variety of  simple activities you can choose from to promote awareness of bladder health.  They are cut and paste one of the sample newsletter or emails below.

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Bring physical therapy into that family get together (5 PT friendly exercises you can do with your family)

Sarah Jenkins

The holiday season can be one of blessings and abundance. But, all the celebration – or the preparation for the celebrations – can leave one feeling stressed. Getting multiple families together can be challenging but the reward is often great.  But what to do about the tension of arranging these get-togethers? How about thinking about exercise as a great stress buster. Instead of reaching for that extra cocktail during your family get together why not think about a few PT-approved exercises you can do with the whole family during the holiday season to stay happy and healthy.

ONE. Walk Together

A brisk walk is good for your heart. And as a bonus, you may get a good a heart-to-heart chat in while exercising your muscles, lungs and building bone mass. This is one of the best ways to burn off all those extra calories that are generally consumed this time of year. J

TWO. Take a Deep Breath

Deep breathing not only helps keep you relaxed but also keeps your lungs healthy. Germs tend to bred in our climate controlled indoor environments. But, taking a deep breath especially outdoors can help keep the lungs clear and can be calming.

THREE: Laugh a little

Laughter can be good for the soul. A good belly roll can relax the shoulders and is a great abdominal and pelvic floor exercise. So, put in a comedy, play some cards or relive old stories about Uncle Dave wearing dirty underwear. Just let the good times roll, or belly roll for that matter.

FOUR: Head, Shoulders, Knees and Toes, Knees and Toes

Challenge the young and older family members in playing Head, Shoulders, Knees and Toes. Believe me – the preschool-aged family members will know this sing-song of a game. Here is how it goes. Sing … head, shoulder, etc while touching your head, then shoulders with both hands. Each time around sing faster. It will be great to keep the joints moving and is a guaranteed way to get everyone laughing.

FIVE:  Water. Would anyone like water?

Dehydration. Stress. Full tummy. Can be a trifecta that can aggravate incontinence. So, let’s enjoy a glass of water or two to every glass of wine, beer or cocktail. You can do it. You will feel better and your bladder will thank you for it.

Happy Holidays! 

About the Author, Michelle Herbst:  I am a wife and mother with a passion of helping women live to their fullest potential.  I am a women’s health physical therapist and for nearly decade have helped women with musculoskeletal conditions during their pregnancies, postpartum period and into their golden years.