The Short Story:
- Pelvic floor disorders, such as urinary incontinence or pelvic organ prolapse, affect about 30% of women, regardless of whether or not they’ve had kids.
- The pelvic floor muscles support the bladder, uterus, and rectum and can be weakened by factors such as aging, chronic constipation, and being overweight.
- Kegel exercises, regular physical activity, and maintaining a healthy weight can all help keep the pelvic floor strong.
The Deep Dive:
Ladies, listen up! You don’t have to have given birth to benefit from taking care of your pelvic floor. Your pelvic floor muscles may not have made headlines in the past, but they deserve just as much attention as your abs and glutes.
In fact, according to the American College of Obstetricians and Gynecologists, around 30% of women experience pelvic floor disorders, such as urinary incontinence or pelvic organ prolapse, regardless of whether or not they’ve had kids.
First of all, let’s talk about what the pelvic floor is. It’s a group of muscles that support your bladder, uterus, and rectum. They act like a hammock, holding everything in place and helping you control your urine and bowel movements.
But just like any other muscle, they can weaken over time. And guess what? Childbirth isn’t the only thing that can cause pelvic floor issues. Being overweight, chronic constipation, and also aging can contribute to pelvic floor problems.
So, what can you do to keep your pelvic floor in tip-top shape? Kegels and other pelvic floor exercises are a great place to start. They help strengthen your pelvic muscles and improve your ability to control your bladder and bowel movements.
You can easily do Kegel exercises anywhere, anytime, and no one will even know you’re doing them! Just try to squeeze and lift the muscles you use to stop the flow of urine. Hold for a few seconds, and then relax. Try this 10-15 times in a row, 3 times a day.
In addition to Kegel exercises, regular physical activity and maintaining a healthy weight can also help keep your pelvic floor strong.
So, don’t wait for postpartum or a pelvic floor disorder to start paying attention to this important group of muscles. Give your body the love and attention it deserves today.
For more information on self-management of your pelvic health visit https://pelihealth.com/pelvic-courses
- American College of Obstetricians and Gynecologists (ACOG) https://www.acog.org/womens-health/faqs/pelvic-floor-disorders
- Mayo Clinic https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/diagnosis-treatment/drc-20352805