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Pelvic floor health isnt just about doingKegel exercises.
Berangere Portella
Which is a shame.
And, just before you leave the house, you pee again.
I certainly did all of those things.
I asked, perplexed.
Turns out its not exactly wrong.
Learning to control and space urination helps to maintain a good balance between bladder filling and emptying.
Looks like some of the bathroom habits we learned as kids might actually not have been so great.
Luckily, its just a matter of being a little more aware.
Below, experts share how to build better pelvic floor health now.
How often is it normal to urinate?
A healthy bladder should comfortably fill and empty every three hours during the day.
It should also be able to sustain periods of six to eight hours during the night.
If those durations sound impossibly long to you, never fear.
Monica Saliuof Tribeca Physical Therapy andLubify.
Consistency is your superpower.
After all, when your pelvic floor is strong and well-coordinated, youre in control.
No leaks, no surprises, just confidence in your body, she says.
Then it’s possible for you to do the exercises at home, she says.
To that end, dont underestimate the importance of Kegel exercises.
Eight contractions three times a day can significantly improve urinary leakage, McBride says.
you’ve got the option to even do them in the car or while doing dishes.
Below, a few more tips for supporting your pelvic floor health.
This conscious breath helps regulate pressure and encourages a calm bladder reflex, says Saliu.
So sit down properlyand, if necessary, use paper or a seat protector.
She recommends eating afiber-rich dietto support regular bowel movements.
Love your gut, and your pelvis will thank you.
The most important thing is to listen to your body, Saliu says.
If something feels off, seek support from a pelvic health specialist.
Small,consistent changescan completely transform how you feel in your body.
