What Age Should You Start Pelvic Floor Exercises

Table of Contents:

• Introduction
• How to Start Pelvic Floor Exercises
• Step-by-Step Guide
• Tips for Starting Pelvic Floor Exercises
• Solution for Pelvic Floor Weakness
• FAQs About Pelvic Floor Exercises
• Pros and Cons of Pelvic Floor Exercises

Introduction

Pelvic floor muscles are important for both men and women. They help control urine flow, support the bladder and rectum, and aid in sexual function. However, as we age, these muscles can weaken and cause problems such as incontinence and pelvic organ prolapse. Pelvic floor exercises, also known as Kegels, can help strengthen these muscles and prevent these issues. But at what age should you start doing them?

How to Start Pelvic Floor Exercises

If you're wondering what age you should start pelvic floor exercises, the answer is simple: as early as possible. In fact, it's a good idea to start doing them in your teenage years to prevent pelvic floor problems later on. However, if you haven't started yet, don't worry – it's never too late to begin.

Step-by-Step Guide

Here's how to start doing pelvic floor exercises:

1. Find the right muscles: To do Kegels, you need to contract the muscles that you use to stop the flow of urine. To find these muscles, try stopping and starting your urine flow while using the bathroom.
2. Start slow: Begin by contracting these muscles for a few seconds at a time, then relaxing them for the same length of time. Repeat this several times in a row.
3. Gradually increase: As you get more comfortable, you can increase the length of time you hold the contraction, or the number of contractions you do in a row.
4. Be consistent: Aim to do Kegels at least three times a day.

Tips for Starting Pelvic Floor Exercises

Here are a few tips to help you get started:

• Make it a habit: Try doing Kegels at the same time every day, such as when you wake up or before you go to bed.
• Use reminders: Set an alarm or leave yourself a note to remind you to do your exercises.
• Be patient: It can take several weeks or even months to see results from pelvic floor exercises, so don't get discouraged.
• Don't overdo it: While it's important to be consistent, it's also important not to overexert yourself. Start slow and gradually increase as you get stronger.

Solution for Pelvic Floor Weakness

If you're experiencing pelvic floor weakness or incontinence, pelvic floor exercises may not be enough. In some cases, you may need additional treatment such as medication, surgery, or physical therapy. It's important to talk to your doctor if you're experiencing any pelvic floor problems.

FAQs About Pelvic Floor Exercises

Q: How long should I do pelvic floor exercises?

A: Aim to do Kegels at least three times a day, for several weeks or months. Once you have built up your pelvic floor muscles, you can continue doing them on a regular basis to maintain their strength.

Q: Can men do pelvic floor exercises?

A: Yes, men can also benefit from pelvic floor exercises. They can help with urinary incontinence, erectile dysfunction, and other pelvic floor problems.

Q: Are there any risks to doing pelvic floor exercises?

A: No, pelvic floor exercises are safe for most people. However, if you experience pain or discomfort while doing them, or if your symptoms worsen, you should talk to your doctor.

Pros and Cons of Pelvic Floor Exercises

Pros:

• Help prevent pelvic floor problems
• Improve bladder and bowel control
• Enhance sexual function
• Easy to do at home

Cons:

• Can take time to see results
• May not be enough for severe pelvic floor problems
• May be difficult to find the right muscles at first

Overall, pelvic floor exercises are a simple, safe, and effective way to maintain the health of your pelvic floor muscles. By starting early and being consistent, you can prevent problems and enjoy a healthy, active lifestyle.