Leaking when you cough or laugh can improve with exercise. The NHS page on treating urinary incontinence says pelvic floor muscle training “can benefit everyone with urinary incontinence”, and sets it at at least 8 squeezes, at least 3 times a day, for at least 3 months — and you can carry on if it’s helping. Bladder training, which stretches the time between feeling the urge and going, usually lasts at least 6 weeks. Enter a start date and the planner shows when 3 months and 6 weeks end.
1. Pelvic floor training: 8+ squeezes, 3+ times a day, 3+ months — keep going if it helps (NHS).
2. Bladder training: usually 6 weeks or more — offered first for urge incontinence.
3. Cut caffeine, drink neither too much nor too little, lose weight if overweight — 24 a day comes to 2,160 over 3 months (90 days, our sum).
Planner
Updates as you type. The NHS minimum is at least 8 squeezes at least 3 times a day for at least 3 months. The 3-month date uses the same day three months on, and the 90-day total is our sum.
Pelvic floor training — NHS
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| How many | At least 8 squeezes at a time | — |
| How often | At least 3 times a day | 24 or more a day (our sum) |
| How long | At least 3 months; continue if it’s helping | — |
| Who | Research shows it can benefit everyone with urinary incontinence | Men and women |
| Specialist | A GP may refer you; a specialist checks whether and how strongly you can squeeze, and may suggest electrical stimulation if you can’t | — |
Bladder training and lifestyle — NHS
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| Bladder training | Learning to lengthen the time between the urge and passing urine; usually at least 6 weeks | First for urge incontinence; combined with pelvic floor training for mixed |
| Caffeine | Cut down on caffeine in tea, coffee and cola | — |
| Fluids | Adjust daily fluids — too much or too little can make it worse | No number given |
| Weight | Lose weight if overweight or obese | — |
The NHS page on pelvic organ prolapse treatment also recommends regular pelvic floor exercises, a healthy weight, fibre and water, and gentle exercise such as walking, while avoiding heavy lifting, running and trampolining. It gives no counts or durations.
Three sums — our example
| Plan (our example) | A day / 3 months (90 days) | Worth noting (our sum) |
|---|---|---|
| 8 × 3 | 24 / 2,160 | The NHS minimum |
| 10 × 3 | 30 / 2,700 | — |
| 8 × 2 | 16 | Under 3 times a day — below the minimum |
Starting on 21 October 2026, three months runs to 21 January 2027 and six weeks of bladder training to 2 December 2026. How to squeeze is shown by NHS video and specialist assessment, so we don’t put it into words here.
Changes after the menopause are in menopause; cystitis in cystitis and UTIs.
Checklist
- ☐ 8+ squeezes × 3+ times a day
- ☐ At least 3 months — note the start date
- ☐ Not sure you’re squeezing right? Get assessed
- ☐ Less caffeine, sensible fluids
Questions that remain
Is it for men too?
The NHS says it can benefit “everyone” with urinary incontinence.
What if nothing changes after 3 months?
The page says a GP can refer you to a specialist, who may suggest electrical stimulation if you can’t squeeze. Other treatments are outside this post.
Sources
- NHS — Urinary incontinence — Treatment — source (page shows: reviewed 15 June 2023, next review due 15 June 2026 (past at the time we checked); checked 21 October 2026). Pelvic floor training (8, 3 times a day, 3 months), specialist assessment and electrical stimulation, bladder training 6 weeks, caffeine, fluids, weight.
- Not read. Medicines and surgery; the how-to video.
- What we added. The “worth noting” column and the daily and 3-month sums.
- NHS — Pelvic organ prolapse: Treatment — source (reviewed 3 July 2025; checked 21 October 2026). Regular pelvic floor exercise, gentle exercise, avoiding heavy lifting, running and trampolining.
Where to check further
- Urology or gynaecology — diagnosis and supervised training.
Written on 21 October 2026. The content is from the NHS; the glosses are ours.
