If you experience bladder leaks, selecting the Stop Leaks health target helps tailor your Perifit Care(+) training to your needs.
This guide explains how it works, what types of leaks it can support, and what you can expect from your training.
What is the Stop Leaks health target?
The Stop Leaks health target is designed to help users experiencing urinary leaks improve pelvic floor function through targeted training.
When you select it, the app adjusts the timing, duration, intensity, and contraction patterns requested during games to better support the type of bladder control challenges you may be experiencing.
It can support symptoms traditionally associated with:
Stress incontinence – leaks when coughing, sneezing, laughing, running, jumping, or lifting
Urge incontinence – sudden, difficult-to-control urges to urinate, sometimes followed by leakage
Mixed incontinence – a combination of stress and urge incontinence symptoms
How can training support different types of leaks?
Depending on your symptoms, your training may place more emphasis on different aspects of pelvic floor control:
Stress incontinence
Strength: generating stronger contractions
Speed: reacting quickly when abdominal pressure increases
Endurance: maintaining support when needed
Urge incontinence
Control: improving coordination of contractions
Endurance: helping resist urgency
Relaxation: supporting better muscle balance
You can update your health targets anytime in Settings → My Health Information.
When can I expect results?
Results vary depending on your symptoms, starting point, and consistency. Many users begin noticing improvements within 2–4 weeks, but it can take up to 10–12 weeks to see meaningful results.
Progress may include:
Fewer leaks
Less urgency
Better bladder control
More confidence during daily activities or exercise
Feeling more supported and in control
Improvements can be gradual and subtle at first. You might notice fewer “close calls,” more time to reach the bathroom, or less severe leaks before leaks disappear completely.
We generally recommend around 5 sessions of 8 minutes per week. Training more is not necessarily better and can sometimes lead to muscle fatigue.
How to get the best results
Train consistently
Regular sessions are more beneficial than occasional longer workouts.
Focus on contraction quality
Good technique matters more than squeezing harder. We recommend aiming for at least 80% Contraction Quality in the Progress tab.
Keep your health targets updated
Make sure your selected health targets reflect your current symptoms so the app can adapt your training appropriately.
When should I consult a professional?
If you've been training consistently for 10–12 weeks or more and haven't noticed any improvement, consider consulting a pelvic health professional.
Not all bladder leaks are caused by pelvic floor weakness alone. A specialist can help assess the underlying cause and guide you towards the most appropriate solution.
Remember: improvement takes time, and progress isn't always linear. Even small changes matter. Staying consistent, focusing on good technique, and training regularly gives your pelvic floor the best chance to improve over time.