Millions of people around the world experience the unsettling and often embarrassing problem of unexpected urinary leaks, also known as urinary incontinence. Recent reporting highlights how a simple set of daily exercises known as Kegels can make a significant difference, offering hope and practical solutions for those affected—a topic that resonates strongly with many Thais who may experience the issue but feel too shy to seek help.
Urinary incontinence occurs when the muscles that support the bladder—collectively called the pelvic floor—become weakened or fail to function optimally, causing leaks during activities like coughing, sneezing, laughing, or exercising. While the issue is more common in women, especially after childbirth or during menopause, men can also be impacted, particularly after prostate surgery. In Thailand, where openness about “down-there” issues remains limited due to cultural sensitivities, incontinence is widely underreported, making public education on prevention even more crucial.
Kegel exercises, named after Dr. Arnold Kegel who introduced them in the 1940s, involve repeatedly contracting and relaxing the pelvic floor muscles to strengthen them. The basic technique is simple: as described in reliable health sources such as the Mayo Clinic, individuals should focus on tightening the muscles used to stop urination, hold for a count of five, then relax for another five, repeating the process several times in a row and throughout the day. Recent Thai health research published in the Journal of Medicine and Public Health found that a combination of Kegel and bladder training significantly reduced the severity of urinary incontinence among participants, supporting decades of international evidence about their benefits (see more: Journal of Medicine and Public Health).
A review by StatPearls confirms, “Kegel’s study showed that the exercises could help to prevent cystocele, rectocele, and urinary stress incontinence.” Subsequent studies demonstrate not just prevention, but also improvements in quality of life for those already managing leaks (StatPearls - NCBI Bookshelf). Dr. Celia Dominguez, MD, speaking with WebMD, emphasizes, “The definition of a Kegel for a female is to attempt to stop the flow of urine,” underscoring how straightforward, inexpensive, and non-invasive this intervention is (WebMD). For older adults—a rapidly growing demographic in Thailand—adopting such simple routines can delay or even prevent incontinence-related complications, including falls from rushing to the toilet and diminished social participation.
Recent international news coverage by Medindia also sheds light on a related factor: overall physical activity is connected to the prevalence of incontinence, with sedentary lifestyles increasing risk factors. This is especially pertinent in urban Thai contexts, where long commutes and desk-based work are becoming the norm (Medindia).
It’s important to note, however, that Kegels aren’t a “one-size-fits-all” cure. A New York Post health feature in April 2025 cautioned that people with certain forms of pelvic floor dysfunction—especially those caused by muscle tightness or poor coordination rather than weakness—can sometimes make symptoms worse by doing Kegels without guidance, resulting in increased pain and urgency. For this reason, experts recommend that anyone with persistent symptoms or pelvic pain consult a healthcare provider before beginning a program (New York Post).
For Thais, mindfulness and self-care routines align well with daily Kegel practice. Public health campaigns could take cues from yoga, traditional massage, and meditation—all common in Thai society—to encourage regular pelvic floor exercise as part of holistic wellbeing. In Buddhist temple communities, privacy and serenity can even provide ideal settings for discreet practice, supporting older and post-partum women in particular who may be more culturally reserved about these topics.
In terms of next steps, the evidence is clear: starting Kegels early, as soon as risk factors are identified (for instance, after childbirth or as menopause begins), is most effective. It’s never too late, however, to benefit. Health authorities and hospitals across Thailand should step up community education, especially in rural and regional areas where resources on intimate health concerns remain scarce. Incorporating Kegels into high school health classes and antenatal clinics—especially since postpartum women are at higher risk—could accelerate normalization and reduce stigma.
Looking to the future, with Thailand’s aging population and increasing chronic disease burden, simple interventions like Kegels promise significant public health impact at minimal cost. They empower individuals, protect dignity, reduce caregiving needs, and cut down long-term healthcare expenses. For Thais, embracing these daily practices can help ensure “sabai sabai” health into the golden years, free from the worry of unexpected leaks.
If you’re experiencing urinary incontinence, don’t be shy—practice Kegel exercises daily, maintain healthy physical activity, and consult a healthcare provider for a personalized plan if symptoms persist. By taking small steps now, Thais of all ages can protect their independence, confidence, and quality of life.
Sources: Journal of Medicine and Public Health, Mayo Clinic, StatPearls - NCBI Bookshelf, WebMD, New York Post, Medindia, Medical News Today