The essential exercise women aren’t doing

Most women understand the importance of exercise. Exercise that increases our heart rate, paired with strengthening and stretching, offers a variety of health benefits. What many women don’t know is how important it is to strengthen the pelvic floor — the group of muscles that help to support the pelvic organs.

These muscles serve as the foundation, or “floor,” of the pelvis and are part of our core muscle group. They also play an important role in urinary, bowel and sexual function.

As women age or experience pregnancy, these muscles can weaken, leading to uncomfortable symptoms, such as urine leakage, pelvic pressure or even prolapse — a “falling out” sensation — of the pelvic organs. Although these symptoms are common, they are not a normal part of aging or post-partum.

According to Lisa Prieto, a physical therapist at the Sharp Allison deRose Rehabilitation Center, there is one simple exercise that can strengthen the pelvic floor and prevent or reduce these symptoms.

Kegel exercises

“Pelvic floor exercises, also known as Kegel exercises, should be done on a daily or regular basis,” says Prieto. “Generally, between 30 and 80 Kegels per day is sufficient for strengthening.”

There are two types of pelvic floor exercises you can do: endurance contractions — where you hold the contraction for up to 10 seconds — and quick contractions — where you contract and release quickly.

To perform Kegels:

• Find a comfortable position, relax and take some deep breaths.

• Avoid holding your breath during the exercise and count aloud if needed.

• Avoid straining, bearing down, and contracting the buttocks, abdominals or inner thighs while isolating the pelvic floor muscles. Someone watching you should not see any movement, allowing you to do them anywhere without anyone knowing.

• Contract your pelvic floor as if you are stopping the flow of urine. Imagine you are closing the urethral and vaginal openings and pulling up and in. You may also feel a contraction of the anus.

• Make sure you relax the muscles completely between each contraction.

• Do not perform your Kegels all at once. It’s best to do 5 to 10 at a time throughout the day.

Anytime, anywhere

You can practice the exercise lying down, sitting or standing. As you improve, try to incorporate the practice into other activities, such as going up and down stairs, bending and lifting and with exercise. You can also contract your pelvic floor before and during a cough or sneeze.

One of the biggest challenges is simply remembering to do the exercises. “You can do them as part of your regular routine when you are doing other tasks, such as in the car stopped at a red light or when you are brushing your teeth,” says Prieto. “I recommend setting up reminders on your phone or using one of the Kegel apps.”

Women of all ages can benefit from doing Kegel exercises, Prieto says. However, if you have additional health concerns or would like more information, talk with your health care provider. Some women may benefit from a referral to a pelvic floor physical therapist who specializes in treating pelvic floor conditions, such as incontinence and prolapse, and can provide guidance on how to perform Kegel exercises correctly.

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