As a woman over 40 who has given birth to two children, I often wondered why I couldn’t laugh really hard anymore without having to run to the bathroom. I also noticed that jumping jacks and other exercises that put pressure on my bladder sometimes caused leakage. It turns out that I am among the millions of American women living with a pelvic floor disorder. These can affect any woman, including many who have never been pregnant.

Incorporating Pelvic Floor Exercises for Better Health

We focus so much on toning the muscle groups in our arms, legs, back, chest and core, while leaving our pelvic floor muscles overlooked. However, these muscles play a crucial role in supporting organs like your bladder and uterus. Strengthening them can prevent or alleviate issues such as incontinence, pelvic organ prolapse and sexual dysfunction.

I recently started working with a pelvic floor therapist for personalized guidance and exercises to help me strengthen and correctly engage my pelvic floor muscles as I age. These therapy sessions are a safe and supportive place where I can discuss my concerns and receive appropriate treatment to improve my overall well-being.

Pelvic Floor Do’s and Don’ts

Here are some valuable lessons for pelvic floor health.

• Train your bladder to hold: Growing up, I learned to always go to the restroom whenever you have the chance, but that isn’t ideal. My pelvic floor therapist told me it’s best to urinate every two to four hours instead of the moment the urge strikes. If you feel the need to pee more often, it can signify a lack of strength in your pelvic floor muscles.
• Don’t push when you’re on the toilet: As women, we’re always in a rush. We don’t even give ourselves the chance to go to the restroom in peace. Instead of treating bathroom breaks like another chore to get through, pause and let the urine slowly trickle out over at least 10 seconds while you take deep breaths. 
• Retrain your mind-body connection: Amid the hustle and bustle of life, intentional living is a gift we deserve to give ourselves. Be in tune with yourself; don’t merely go through the motions on autopilot. Chronic stress from hurrying and worrying can harm your health in multiple ways.  
• Focus on pelvic floor fitness: If you do not currently have pelvic floor pain, incorporating these six exercises into your weekly workout routine will help you tone these neglected muscles and keep them resilient. You can enjoy an active lifestyle and age more gracefully by making time to strengthen your pelvic floor.

Take Charge of Your Pelvic Floor Health

If you have urinary incontinence or other pelvic floor issues, you are not alone, and there’s no shame in what you’re experiencing. I hope this blog post sheds light on how common these problems are as we get older and how effective exercises and therapy can be.