How to Keep The Pelvic Floor Functioning Well Over 60
As we age, it becomes increasingly important to maintain good pelvic floor health to prevent issues such as urinary and bowel leakage. Here are some tips on how to keep the pelvic floor functioning well over 60:
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Perform pelvic floor exercises: Pelvic floor exercises, also known as Kegels, can help strengthen the muscles that support the pelvic floor. Try tightening your muscles gently and holding the inward squeeze for longer, up to 10 seconds, before relaxing [3]. You can also join physiotherapist Mike Kutcher in this video to learn how to perform pelvic floor exercises properly [5].
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Maintain a healthy weight: Carrying excess weight can put pressure on your pelvic floor muscles and internal organs, so it's important to maintain a healthy weight as you age [6].Pelvic Floor Strong - Alex Miller: https://pelvicfloorstrong.org - FLASH SALE!!
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Avoid bladder irritants: Bladder irritants such as caffeine and alcohol can exacerbate pelvic floor symptoms, so it's best to avoid or limit their consumption [6].
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Try the shoulder bridge exercise: The shoulder bridge exercise is a classical Pilates exercise that can strengthen your core and glutes, supporting your pelvic floor muscles through activation [4]. To perform this exercise, lie on your back with your knees bent and feet flat on the mat, hip-distance apart. Lift your hips off the ground and hold for 10 seconds before lowering your hips back down to the floor.
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Consider bladder training: Bladder training involves gradually increasing the time between bathroom visits, which can help improve bladder control and reduce the frequency of urinary leakage [6].
Remember, it's never too late to start taking care of your pelvic floor health. If you have any concerns or symptoms related to your pelvic floor, it's important to speak with a healthcare professional for personalized advice and treatment options.
