Movement and exercise during menopause is important for our whole health - including our brain and mental wellbeing too. But one area that is often overlooked when it comes to exercise is our pelvic floor and bladder. You might not immediately think that your bladder will benefit from exercise, but it’s true - it does! By focusing on core stability and pelvic floor strength, we can build up the muscles that help us maintain better control, reducing those inconvenient leaks and sudden urges.
Intense workouts can sometimes cause more inflammation in our body and have an adverse effect, which isn’t ideal as we age. Instead, opting for low-intensity yet effective activities like Pilates, yoga, and gentle strength training can help us strengthen our bodies in a way that supports bladder health. Here’s some activities to try to incorporate into your lifestyle and support your bladder health:
Strengthen your core and pelvic muscles with Pilates
Pilates is a fantastic low-impact exercise that helps us build a strong and stable core. It involves a range of controlled movements that target the deep abdominal muscles, pelvic floor, and lower back, which are all crucial areas for maintaining bladder control. By strengthening these muscles, we create a strong support system for the bladder, reducing the likelihood of leaks and improving control.
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One of the most effective Pilates exercises for pelvic floor health is the “Pelvic Curl.”
To do this, lie on your back with your knees bent and feet hip-width apart. Slowly lift your hips off the floor, engaging your glutes and core as you rise. As you lower back down, focus on drawing your belly button in and activating your pelvic floor. This movement not only strengthens the pelvic muscles but also improves overall core stability, providing the support our bladder needs, especially as we go through hormonal changes in menopause.
Relax your pelvic floor with Yoga
Yoga is often recommended for its relaxing effects, but it can also be highly beneficial for our pelvic health. During menopause, stress can exacerbate bladder issues, making us feel even less in control. Yoga’s emphasis on breathwork, mindfulness, and gentle stretching helps us release tension and stress, which can reduce inflammation and improve bladder function.
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Certain yoga poses, like “Bridge Pose” and “Cat-Cow,” are particularly effective at engaging the pelvic floor and core.
The Bridge Pose is similar to the Pelvic Curl in Pilates and involves lifting the hips to activate the glutes and core, supporting the pelvic floor. Meanwhile, the Cat-Cow stretch encourages flexibility in the spine and pelvic region, promoting better bladder control by strengthening and stretching the surrounding muscles. Adding a few minutes of these yoga poses into our daily routine can help us build strength while calming the mind and body.
Stabilise your core with weight training
Think weights are just for gym-bunnies? Think again. Weight training might sound intimidating, but when approached with the right technique, it’s a great way to improve bladder strength. Building muscle through controlled resistance training can support our entire core, which includes the muscles that stabilise the bladder and pelvic floor. By focusing on exercises that engage the lower abdomen, hips, and glutes, we create a supportive base for the pelvic organs.
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Performing squats with proper form helps target the glutes and lower body, which play a significant role in pelvic stability.
To do this, stand with your feet hip-width apart, bend your knees, and lower yourself down as if sitting back into a chair. Make sure to engage your core and avoid letting your knees go past your toes. As you rise back up, squeeze your glutes and draw in your belly button, keeping your pelvic floor muscles active. Over time, this exercise can improve the strength and support of the pelvic floor, reducing the risk of leaks and helping us feel more confident.
Walk for your mental and physical wellbeing
Sometimes, simple activities can be the most effective and there’s nothing easier to do for most of us than a gentle walk. Walking is a low-impact exercise that supports overall health, and it can have a positive impact on bladder function too. Regular walks help maintain muscle tone in the lower body and core, improve circulation, and reduce stress all of which contribute to better bladder control.
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When we walk, our pelvic floor muscles engage slightly with each step, working to stabilise the pelvis and support the bladder.
This natural movement helps to build endurance and strength in a gentle way that doesn’t put unnecessary strain on the body. To maximise the benefits, try to incorporate brisk walking into your routine a few times a week, aiming for at least 30 minutes per session. If you can, focus on engaging your core and maintaining good posture as you walk, which will enhance the pelvic floor’s engagement.
Strengthen your body with swimming
Swimming is an excellent low-impact exercise that provides a full-body workout without putting pressure on the joints or pelvic floor - it’s perfect for many of us as we age. The resistance of the water naturally supports the body, allowing us to engage core and pelvic muscles without the risk of strain, making it ideal for those of us looking to build strength in a safe, gentle way.
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Swimming helps alleviate issues that are caused by the increased pressure on our pelvic floor or decreased muscle tone by promoting muscle engagement through smooth, controlled movements.
Strokes like the backstroke or breaststroke are particularly effective as they work the core and pelvic muscles, encouraging a stable and supportive base for the bladder. Additionally, the buoyancy of water reduces the impact on our joints, making it an enjoyable option for those dealing with pelvic floor sensitivity or discomfort.
