Pelvic Floor Training for Women in Midlife: Preventing and Managing Incontinence
Pelvic floor muscle training (PFMT) is a key strategy for women in midlife to prevent and manage urinary incontinence. Targeted exercises improve pelvic muscle tone, bladder control, and overall quality of life, especially for those experiencing age-related weakening.
Kegels: Repeatedly contracting and relaxing the pelvic floor muscles can significantly improve bladder control. Kegels are shown to prevent incontinence when done consistently.
Slow and Quick Contractions: Alternating between slow, sustained contractions (holding for 5-10 seconds) and quick, strong squeezes can boost strength and response times in these muscles.
Breathing with Core Engagement: Inhaling deeply while engaging the pelvic floor on the exhale integrates breathing with muscle control, supporting both incontinence and pelvic stability.
Guided Physical Therapy: Working with a physical therapist can ensure correct technique, making exercises more effective and reducing the chance of strain.
Regular PFMT enhances pelvic health and can prevent or minimize symptoms of incontinence, supporting women in midlife.
