One of the critical parts of urinary health is pelvic floor exercises, also known as Kegel exercises. Important for women and men, these exercises are often overlooked as exercises for women who have recently birthed a child or old people. However, these exercises are helpful for both urinary and fecal incontinence, as well as your sexual health. Whether you are trying to prevent or stop regular leakage, these are the exercises for you.
Benefits for Men
Although they are most associated with women, Kegel exercises are important for men too. If you have recently had prostate surgery and are having a hard time with urinary incontinence, get over it and do these exercises. They are also tied to improved men’s sexual health. If you suffer from erectile dysfunction or premature ejaculation, pelvic floor exercises can help your erections last longer.
How Do You Do the Exercises?
These movements work the pelvic floor muscle, which means that they’re very subtle. You can do them anywhere and no one would notice. Essentially, you act like you are trying to stop the flow of your urine, even if you are not currently urinating. You should feel the muscles pull up into your body and squeeze together. Hold this for about 10 seconds, and then release. Do 10 of these a few times. You will be the only one who knows and you can do them while doing other things, like when you’re driving.
Many women will use cones or weights in doing Kegel exercises to further strengthen the muscles. Many women also will compete in vaginal weightlifting using their strong pelvic floor muscles. While this may seem strange, many women say it works better than normal Kegel exercises.
Better for Everyone
Whether you are a man or woman, whether you suffer from incontinence or are just trying to improve your sex life or something else about your life, Kegel exercises are worth your time. You might want to talk to your urologist before undertaking anything serious, but most of the time pelvic floor exercises should not be too strenuous. If you are unsure about how to do them, ask away!
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