Daily Habits That Support Continence at Any Age

Celebrating World Continence Week with Empowering Education + Action

Let’s talk about something we all deal with — but rarely speak about openly: bladder control.Whether you’re 25 or 75, a new parent or a seasoned athlete, continence is something that deserves attention, care, and support — not shame.

In honor of World Continence Week, let’s break the silence and build awareness around simple, daily habits that support bladder and bowel health for every body, every age, and every stage of life.

What Is Continence?

Continence is the ability to control your bladder and bowel function. It’s something most of us take for granted — until something feels “off.” Leaks, urgency, dribbling, or difficulty emptying completely are all signs of pelvic floor dysfunction, and they are more common than you think.

But here’s the good news: small, consistent habits can go a long way in supporting a healthy pelvic floor and preventing or minimizing incontinence.

Daily Habits That Support Continence

1. Practice Proper Hydration (But Skip the Chugging)

• Aim for regular sips of water throughout the day instead of gulping large amounts at once.

• Avoid bladder irritants like excess caffeine, alcohol, and artificial sweeteners.

• Dehydration can actually cause urgency and bladder irritation — so drink up smartly!

2. Strengthen (and Relax!) Your Pelvic Floor

Kegels aren’t just for women—and they’re not always the answer. The key is balanced pelvic floor muscle tone: strong, coordinated, and able to relax.A pelvic floor therapist can help you identify whether you need strengthening or release work.

3. Watch Your Posture

Your pelvic floor is part of your core system. Sitting slouched or standing with poor posture can put excess pressure on your bladder and weaken your coordination over time.

Tip: Sit on your sit bones, not your tailbone, and engage your breath when standing tall.

4. Tune Into Toilet Habits

• Don’t pee “just in case” — it trains your bladder to signal urgency even when it’s not full.

• Empty completely by taking your time and relaxing. No rushing or hovering!

• Support your bowel habits too — constipation increases pressure on the bladder and pelvic floor.

5. Use Breath to Support Your Core

Your diaphragm, deep core, and pelvic floor work as a team. Breath-holding during lifting, straining, or stress can create downward pressure that weakens the pelvic floor.

Learn how to exhale on exertion and inhale to relax. Breath is your built-in pressure management system.

Try A 5-Day “Confidence Through Continence” Challenge

Simple daily practices to support bladder health & reconnect with your core from the inside out.

📆 June Challenge Schedule:

Day 1: The 3-Minute Bladder & Bowel Check-In 

Day 2: Hydration Reset 

Day 3: Posture & Breath Awareness 

Day 4: Gentle Core & Pelvic Floor Activation 

Day 5: De-Stress to De-Pressurize 

How to Join:

• Follow along on Instagram/Facebook

• Sign up for our Email challenge

• Share your daily wins on social media and tag @empoweredfoundationsphot

• Invite a friend and support each other

BONUS: Book a Pelvic Floor Evaluation this week to get personal guidance on your continence journey!

Final Thoughts:

Bladder leaks, urgency, or bowel troubles may be common — but they’re not normal and they’re definitely not something you have to live with.

With small daily habits and the support of pelvic floor therapy, you can feel confident, strong, and in control — at any age.

Let’s break the stigma. Let’s talk about it. And let’s take empowered action together.