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Pelvic floor exercises for seniors: Building a stronger routine

Written by: Anna Davis

Reviewed by: Dr. Claire Hsing, DPT, Dr. Amy Renaud, PT, DPT, WCS

We often talk about the importance of exercising our whole body, but many of us may not realize that includes our pelvic floor muscles. It’s important to address the strength, endurance, and control of these muscles to maintain our bowel, bladder, and sexual function as we age. Pelvic floor exercises for seniors, like those in Bold classes, are an important part of a healthy routine, especially for those looking to prevent or manage bladder leakage, also known as urinary incontinence.

What is the pelvic floor?

The pelvic floor is a group of muscles that act like a supportive sling for your bladder, bowels, and reproductive organs. These muscles help control urination and bowel movements and play a key role in sexual health. Our control over the pelvic floor is crucial for essential functions in our body. The strength of our pelvic floor muscles can vary, and both weakness and overactivity can lead to dysfunction in this muscle group, potentially causing issues that impact daily life.

What is pelvic floor dysfunction?

Pelvic floor dysfunction happens when the pelvic floor muscles aren’t able to work well in coordination with each other. This can be due to poor strength, endurance, control, or a combination of these factors. Bowel and bladder issues may be a sign of a larger medical issue, so consult with your healthcare provider if you experience symptoms.

Bladder symptoms
  • Bladder leakage
  • Trouble controlling urination
  • Difficulty starting or stopping urination
  • Feeling like you can’t fully empty your bladder
Bowel symptoms
  • Trouble controlling bowel movements
  • Difficulty passing stool
  • Feeling like you can’t fully empty your bowels
Pelvic pain and pressure
  • Pain during urination, bowel movements, or sexual activity
  • Feeling of heaviness or pressure in the pelvis
  • Pelvic, low back, hip, or tailbone pain

If you notice these symptoms of pelvic floor dysfunction, it’s important to speak with your healthcare provider about potential medical conditions. Once cleared to proceed independently, adding exercises to challenge your pelvic floor and the surrounding areas to your routine can help manage and prevent further dysfunction.

What are the most common pelvic floor disorders?

Pelvic floor dysfunction may be a sign of a pelvic floor disorder, which is more common with age. Here are some diagnoses associated with pelvic floor dysfunction: 

  1. Urinary incontinence: Involuntary leakage of urine.

    • Learn more about the causes and types of urinary incontinence here (hyperlink to incontinence blog).

  2. Pelvic organ prolapse: Bulging or descent of pelvic organs caused by weakened pelvic floor muscles, leading to pressure, heaviness, or a sensation of something falling out.

  3. Fecal incontinence: Involuntary leakage of gas or stool caused by muscle or nerve damage in the pelvic floor or anal passage.

What causes pelvic floor issues?

Pelvic floor issues can develop from a variety of factors that affect the muscles, nerves, and other tissues in and around the pelvic floor. Some causes are lifestyle-related, while others stem from medical conditions or natural changes in the body over time.

Things you can change (modifiable risk factors):
  • Food and drinks that irritate the bladder, including coffee, alcohol, acidic, and spicy foods
  • Certain medications, such as muscle relaxants, opioids, and antihistamines
  • Poor pressure management when sneezing, coughing, or lifting
  • Muscle strain during bowel movements or urination
  • Mental health issues such as depression
  • Smoking lowers the amount of oxygen that reaches your muscles, making it harder for them to work properly
  • Sedentary lifestyle can weaken pelvic floor muscles
Things you can’t change (non-modifiable risk factors):
  • Genetic background (family history)
  • Hormonal changes after menopause can cause pelvic floor muscle tissue to lose support
  • Age-related muscle loss, which can weaken the pelvic floor muscles
  • Trauma or injury, such as a fall on the tailbone or pelvic surgery
  • Chronic conditions like endometriosis or a history of pelvic surgery
  • Pregnancy and childbirth
  • Connective tissue disorders such as Ehlers-Danlos syndrome

Pelvic floor exercises to add to your routine

Making pelvic exercises part of your routine can help manage pelvic floor dysfunction, including urinary incontinence, and prolapse. Pelvic floor exercises can be beneficial for anyone, regardless of gender. Here are some simple exercises to try:

  • Kegels: Commonly referred to as pelvic floor contraction exercises, kegels can help strengthen pelvic floor muscles by training the shortening or lifting of this muscle group.
  • Reverse kegels: commonly referred to as pelvic floor relaxation exercises, this exercise also demands control of the pelvic floor in a lengthening or lowering direction. Reverse kegels can help release tension in pelvic floor muscles by improving motor control of this group.

Try these pelvic floor exercises and more in Bold’s pelvic health program.

Other ways to support your pelvic floor 

  • Exercises around the pelvic floor area: Try exercises like pelvic tilts, squats, and bridges to help strengthen both your core and pelvic floor muscles.

  • Relaxation techniques: Ease tension in overactive pelvic floor muscles through deep breathing and gentle stretching.

  • Bladder retraining: If you experience incontinence, bladder retraining can help you improve control over your bladder and pelvic floor muscles. This technique involves following a regular, planned schedule for bathroom visits—called a voiding schedule—and gradually increasing the time between urinations. Over time, this helps your bladder hold more urine and reduces the urgency or frequency of leaks.

  • Healthy hydration: Many people with urinary incontinence limit their intake of liquids in hopes that this will decrease the leakage. However, the smaller amount of urine can become more concentrated, contributing to more urgency and leakage. It can also encourage more bacteria, which may lead to infections.

  • Consider your diet choices: Limit bladder irritants to help control the problem.

  • Talk to your healthcare provider: It’s important to discuss symptoms and treatment options with your provider.

These pelvic exercises and healthy habits can help support pelvic floor health and keep you active and independent as you age. Try pelvic exercises and hundreds of other classes in Bold’s online classes. Check if you’re eligible through your health plan and get moving today.

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