{"id":183,"date":"2018-04-04T00:00:00","date_gmt":"2018-04-04T00:00:00","guid":{"rendered":"https:\/\/www.depend.be\/nl\/tips\/comfortabel-sporten-m\/"},"modified":"2022-05-31T07:15:48","modified_gmt":"2022-05-31T07:15:48","slug":"comfortabel-sporten-m","status":"publish","type":"page","link":"https:\/\/www.depend.be\/nl\/tips\/comfortabel-sporten-m\/","title":{"rendered":"Comfortabel sporten m"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5fsw67-f18f0e7a6c9b1a0c5687a567a67341db\">\n.avia-section.av-5fsw67-f18f0e7a6c9b1a0c5687a567a67341db{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.depend.be\/nl\/wp-content\/uploads\/sites\/6\/2019\/12\/Man-met-rugtas.jpg);\nbackground-position:100% 50%;\nbackground-attachment:scroll;\n}\n#top .avia-section.av-5fsw67-f18f0e7a6c9b1a0c5687a567a67341db .scroll-down-link{\ncolor:#00803f;\n}\n#top .avia-section.av-5fsw67-f18f0e7a6c9b1a0c5687a567a67341db .scroll-down-link.avia-svg-icon svg:first-child{\nstroke:#00803f;\nfill:#00803f;\n}\n<\/style>\n<div id='hero'  class='avia-section av-5fsw67-f18f0e7a6c9b1a0c5687a567a67341db main_color avia-section-huge avia-no-border-styling  avia-builder-el-0  el_before_av_section  avia-builder-el-first  avia-full-stretch avia-bg-style-scroll container_wrap fullsize'  data-section-bg-repeat='stretch'><div class=\"av-section-color-overlay-wrap\"><a href='#next-section' title='' class='scroll-down-link av-custom-scroll-down-color avia-svg-icon avia-font-svg_entypo-fontello' data-av_svg_icon='down-open-mini' data-av_iconset='svg_entypo-fontello'><svg version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"15\" height=\"32\" viewBox=\"0 0 15 32\" preserveAspectRatio=\"xMidYMid meet\" aria-labelledby='av-svg-title-1' aria-describedby='av-svg-desc-1' role=\"graphics-symbol\" aria-hidden=\"true\">\n<title id='av-svg-title-1'>Scroll to next section<\/title>\n<desc id='av-svg-desc-1'>Scroll to next section<\/desc>\n<path d=\"M12.96 12.16q0.704-0.832 1.536 0 0.832 0.704 0 1.536l-6.272 6.144q-0.704 0.704-1.536 0l-6.272-6.144q-0.832-0.832 0-1.536 0.768-0.768 1.6 0l5.44 4.992z\"><\/path>\n<\/svg><\/a><div class='container av-section-cont-open' ><main  class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-183'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5abaqv-da176d20dc8b1b7275f7dd960c22a2ca\">\n.flex_column.av-5abaqv-da176d20dc8b1b7275f7dd960c22a2ca{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-5abaqv-da176d20dc8b1b7275f7dd960c22a2ca av_one_half  avia-builder-el-1  avia-builder-el-no-sibling  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-50a2vz-bf0c776b491e821dec8b3338abe7ef4d '  ><div class='avia_textblock' ><h1>7 tips om comfortabel te sporten<\/h1>\n<\/div><\/section><\/div>\n\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><\/div><div id='av_section_2'  class='avia-section av-4vzuf3-a1ab12cdc93ca873000bbb288565e78a main_color avia-section-default avia-no-border-styling  avia-builder-el-3  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-183'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4pstvb-38f798cdf46e202d98848f7a420ef7c0\">\n.flex_column.av-4pstvb-38f798cdf46e202d98848f7a420ef7c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4pstvb-38f798cdf46e202d98848f7a420ef7c0 av_one_half  avia-builder-el-4  el_before_av_one_half  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4j0253-f117a245670fd5ac3d4197323ec03ada\">\n.avia-image-container.av-4j0253-f117a245670fd5ac3d4197323ec03ada img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4j0253-f117a245670fd5ac3d4197323ec03ada .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4j0253-f117a245670fd5ac3d4197323ec03ada av-styling- avia-align-center  avia-builder-el-5  avia-builder-el-no-sibling '  ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image- avia-img-lazy-loading-not- avia_image ' src=\"https:\/\/www.depend.be\/nl\/wp-content\/uploads\/2018\/04\/tips_bewegen.jpg\" alt='' title=''   \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4ey173-4de483455ecb34cccedec5a5b0c225fb\">\n.flex_column.av-4ey173-4de483455ecb34cccedec5a5b0c225fb{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-4ey173-4de483455ecb34cccedec5a5b0c225fb av_one_half  avia-builder-el-6  el_after_av_one_half  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-47bqyv-4b3e9f8e515398b8937679059e69dcc1 '  ><div class='avia_textblock' ><p>Sporten en een overactieve blaas zijn niet altijd een gunstige combinatie. Maar met wat aanpassingen is bewegen zeker mogelijk! Met onderstaande tips helpt Depend u om weer lekker te bewegen.<\/p>\n<\/div><\/section><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_3'  class='avia-section av-42k4q7-b30d376e88afdf3c043d6c0d7fb142ab main_color avia-section-default avia-no-border-styling  avia-builder-el-8  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-183'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3yvz0f-1e75e480b7ee9c3e27ab434d08798e28\">\n.flex_column.av-3yvz0f-1e75e480b7ee9c3e27ab434d08798e28{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-3yvz0f-1e75e480b7ee9c3e27ab434d08798e28 av_one_full  avia-builder-el-9  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-dbxx3-bad6b25d08c986fa0033fca504aa4cd0 '  ><div class='avia_textblock' ><h4>Tip 1. Beweeg 25 minuten per dag<\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-3ldyvb-4e33ba5afafeb3591f3bfd768cf1cfe9 '  ><div class='avia_textblock' ><p>Bewegen verlaagt het risico op hart- en vaatziekten, diabetes en depressieve symptomen. En het zorgt voor minder kans op borst- en darmkanker en vroegtijdig overlijden. Ook loopt u minder risico op lichamelijke beperkingen, cognitieve achteruitgang en dementie als u veel beweegt. Dat is de moeite waard\u2026 De <a href=\"https:\/\/www.gezondheidsraad.nl\/nl\/taak-werkwijze\/werkterrein\/preventie\/beweegrichtlijnen-2017\" target=\"_blank\" rel=\"noopener noreferrer\">nieuwe norm<\/a> stelt dat dat volwassenen minstens 150 minuten per week moeten bewegen, verspreid over meerdere dagen. Hoe meer u beweegt, des te meer gezondheidswinst.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3dz22n-59396951a7c26fb917c9024464a4d0b4\">\n.flex_column.av-3dz22n-59396951a7c26fb917c9024464a4d0b4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-3dz22n-59396951a7c26fb917c9024464a4d0b4 av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-38iynr-c1e69832856d034d7b240d611d81afcf '  ><div class='avia_textblock' ><h4>Tip 2. Doe twee keer per week spier- of botversterkende oefeningen<\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-30fykv-34ef8f8aec63075a2d53a6004f305c9a '  ><div class='avia_textblock' ><p>Twee keer per week spier- of botversterkende oefeningen en balanstraining doen, beperkt het risico op botbreuken terwijl uw spierkracht en loopsnelheid verbeteren.<\/p>\n<ul>\n<li><em>Spierversterkende oefeningen<\/em> zijn bijvoorbeeld krachttrainoefeningen en duuractiviteiten als fietsen. Het zijn activiteiten die de kracht, het uithoudingsvermogen en de omvang van uw skeletspieren verbeteren.<\/li>\n<li><em>Botversterkende oefeningen<\/em> bestaan uit krachttraining en activiteiten waarbij uw lichaam met het eigen gewicht wordt belast, zoals springen, traplopen, wandelen, hardlopen en dansen.<\/li>\n<li><em>Balansoefeningen<\/em> zijn gericht op het verbeteren van de balans terwijl u staat of beweegt. Denk hierbij aan op een been staan \u2013 bijvoorbeeld tijdens het tandenpoetsen &#8211; een voorwerp van de grond rapen of yogaoefeningen.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2von53-d8341dcf9b862caafff0ae8ddec19835\">\n.flex_column.av-2von53-d8341dcf9b862caafff0ae8ddec19835{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2von53-d8341dcf9b862caafff0ae8ddec19835 av_one_full  avia-builder-el-15  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-2q9pe7-9570eb2c012b99a964f114b4627d51d0 '  ><div class='avia_textblock' ><h4>Tip 3. Laat uw hartslag stijgen<\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-2k45bb-d29446cb5cc8141bdafd0f2492b26fe4 '  ><div class='avia_textblock' ><p>Gewoon staan tijdens het koken of een boodschap doen, telt niet als bewegen. Het gaat om matig of zwaar intensieve inspanning. Uw hartslag en ademhaling moeten wel iets omhoog gaan! Matig intensief is wandelen, fietsen, zwemmen, maar ook in de tuin werken of ramen wassen. Zwaar intensief is hardlopen, wielrennen en balsporten. Dan gaat u nog zwaarder ademhalen. Bent u bang voor urineverlies? Beweeg dan wat minder intensief. Als u maar beweegt! Het belangrijkste is misschien wel dat u kiest wat u leuk vindt, dan houdt u het langer vol.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2dqamf-3bbb4b3bbb2f0d0a2f8373349fe4f3ce\">\n.flex_column.av-2dqamf-3bbb4b3bbb2f0d0a2f8373349fe4f3ce{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2dqamf-3bbb4b3bbb2f0d0a2f8373349fe4f3ce av_one_full  avia-builder-el-18  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-27wpvb-01d532245aa3414de352bda217d6be89 '  ><div class='avia_textblock' ><h4>Tip 4. Drink en eet niet te veel vlak voor het sporten<\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-25btqf-10be03f069aef2c79bd31472af4a923d '  ><div class='avia_textblock' ><p>Drink tot 2 uur voor het sporten beter niet te veel. En drink tijdens het bewegen liever kleine beetjes. Zorg ook dat u uw blaas goed leegmaakt voor het bewegen. En eet niet te veel vlak voor het sporten, want een volle maag drukt op uw blaas.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1zcc0n-2499fce1e3bcdfbb8862ccfdde94ded7\">\n.flex_column.av-1zcc0n-2499fce1e3bcdfbb8862ccfdde94ded7{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1zcc0n-2499fce1e3bcdfbb8862ccfdde94ded7 av_one_full  avia-builder-el-21  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-1s5jnr-b673d9c3367a0dbab247356a3b5a5407 '  ><div class='avia_textblock' ><h4>Tip 5. Train uw bekkenbodemspieren<\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-1ko97r-07ac933b390460370ca31234ea8517ec '  ><div class='avia_textblock' ><p>Belangrijk bij urineverlies is het versterken van uw bekkenbodemspieren. Dat kan door de volgende oefening:<\/p>\n<ul>\n<li>Span uw bekkenbodemspieren aan en houd dit zes tellen vast.<\/li>\n<li>Ontspan zes tellen. Deze twee stappen herhaalt u tien keer.<\/li>\n<li>Span daarna nogmaals uw bekkenbodemspieren aan en laat deze in drie stappen los: eerst een heel klein beetje, dan nog een beetje en vervolgens helemaal.<\/li>\n<li>Gaat dit makkelijk? Dan kunt u naar vijf stappen toe.<\/li>\n<li>Oefen \u2019s ochtends, \u2019s middags en \u2019s avonds.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1g2x1z-6582367d78bec175751f4e659abfcaaa\">\n.flex_column.av-1g2x1z-6582367d78bec175751f4e659abfcaaa{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1g2x1z-6582367d78bec175751f4e659abfcaaa av_one_full  avia-builder-el-24  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-4oktb-7e5fc162100b2a5270e508f741fe0570 '  ><div class='avia_textblock' ><h4>Tip 6. Gebruik het juiste product<\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-13nikn-148af30c54b56fc2b7087e533a7118da '  ><div class='avia_textblock' ><p>Depend heeft comfortabele producten voor elke situatie. Welk product het beste bij u past, is afhankelijk van hoeveel urine u verliest. Tijdens het sporten kunt u gewoon uw normale product gebruiken. Tijdig wisselen is het beste. Kies eventueel een wat zwaarder product. Belangrijk is dat het goed past en niet gaat schuiven.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-xyydj-721210ff1563cf73db4070213d6fc428\">\n.flex_column.av-xyydj-721210ff1563cf73db4070213d6fc428{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-xyydj-721210ff1563cf73db4070213d6fc428 av_one_full  avia-builder-el-27  el_after_av_one_full  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-q8aqn-d9b1dd8df7f1f57043edd54748d3fdb9 '  ><div class='avia_textblock' ><h4>Tip 7. Niet springen of gewichten tillen<\/h4>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-k7vuf-0760c0f6c7de43f92b637a1e21af9774 '  ><div class='avia_textblock' ><p>Het type urineverlies dat plaatsvindt bij hardlopen, maar ook bij tillen, hard lachen of hoesten wordt <a href=\"\/nl\/stress-incontinentie\">stress-incontinentie<\/a> genoemd. Door hardlopen of tillen komt er druk op de buik en de blaas. Wanneer de bekkenbodemspieren en de sluitspier van de blaas niet meer zo sterk zijn, kan urineverlies bij het hardlopen optreden.<\/p>\n<p>Belangrijk bij veel urineverlies is om net een versnelling lager te gaan. Dus beweeg zeker, maar net wat minder intensief. Korter maar vaker bewegen. Bewegingen waarbij druk op de buik komt te staan, kunt u beter vermijden. Dus geen gewichten tillen, springen of hardlopen, maar nordic walking, lekker fietsen of low impact oefeningen doen. <strong>Gelukkig blijven er nog genoeg leuke beweegactiviteiten over dus ga lekker tuinieren, pak de fiets of doe oefeningen in de sportschool. Het verbetert je conditie, houdt je lichaam in vorm, vermindert stress en je ontmoet vaak nieuwe mensen. Dus ga erop uit!<\/strong><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dnk4n-c09b8eeff2b673ca2c41c5fcdaf594aa\">\n#top .av-special-heading.av-dnk4n-c09b8eeff2b673ca2c41c5fcdaf594aa{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-dnk4n-c09b8eeff2b673ca2c41c5fcdaf594aa .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-dnk4n-c09b8eeff2b673ca2c41c5fcdaf594aa .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-dnk4n-c09b8eeff2b673ca2c41c5fcdaf594aa av-special-heading-h3  avia-builder-el-30  el_after_av_textblock  el_before_av_textblock '><h3 class='av-special-heading-tag '  >Meer tips?<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-7b21r-3c72989ec1b171ba88da5b616b7a0958 '  ><div class='avia_textblock' ><p>Binnenkort volgen op deze website meer tips over het omgaan met urineverlies. Meld u hieronder aan voor de nieuwsbrief en ontvang alle tips in uw mailbox.<\/p>\n<\/div><\/section><\/p><\/div>\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1243,"featured_media":0,"parent":128,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-183","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Comfortabel sporten m - Depend BE<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.depend.be\/nl\/tips\/comfortabel-sporten-m\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comfortabel sporten m - Depend BE\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.depend.be\/nl\/tips\/comfortabel-sporten-m\/\" \/>\n<meta property=\"og:site_name\" content=\"Depend BE\" \/>\n<meta property=\"article:modified_time\" content=\"2022-05-31T07:15:48+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Geschatte leestijd\" \/>\n\t<meta name=\"twitter:data1\" content=\"11 minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.depend.be\\\/nl\\\/tips\\\/comfortabel-sporten-m\\\/\",\"url\":\"https:\\\/\\\/www.depend.be\\\/nl\\\/tips\\\/comfortabel-sporten-m\\\/\",\"name\":\"Comfortabel sporten m - 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