Did you know that pelvic floor exercises can help you stay healthy as you age? Your pelvic floor muscles help you control when you go to the bathroom, they support your pelvic organs and they play a role in sexual health. Keeping these muscles strong as you age is an important part of a healthy routine.

Keep reading to learn all about pelvic floor exercises, and how Bold classes can help you stay strong. 

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 (like your uterus or prostate). These muscles help control urination, bowel movements, and sexual function. Pelvic floor muscles that are too weak or too tight can cause problems and make activities of daily living harder.

What is pelvic floor dysfunction?

Pelvic floor dysfunction happens when the pelvic floor muscles don’t work together as they normally do. This can be caused by poor strength, endurance, control, or a mix of these issues. Bowel and bladder issues can also be a sign of a medical problem. Talk to your healthcare provider if you notice any of the following:

Bladder symptoms

• Bladder leakage
• Trouble controlling urination 
• Trouble starting or stopping urination
• Feeling like you can’t fully empty your bladder 
• Waking up more than 2 times a night to go to the bathroom
• Going to the bathroom more than 8 times throughout the day

Bowel symptoms

• Trouble controlling bowel movements
• Trouble passing stool
• Feeling like you can’t fully empty your bowels
• Straining or pushing to empty your bowels
• Having a bowel movement more than 3 times a day, or less than 3 times a week

Pelvic pain and pressure

• Pain during urination, bowel movements, or sexual activity
• Feeling heaviness or pressure in the pelvis
• Pain in your pelvis, lower back, hip, or tailbone

If you notice the symptoms above, talk to your healthcare provider. You can also ask your provider if it’s OK to try pelvic floor exercises. These exercises can help improve your symptoms. 

What are the most common pelvic floor disorders?

Pelvic floor problems are more common with age. Some conditions linked to pelvic floor dysfunction include: 

1. Urinary incontinence: Accidentally leaking urine. Learn more about urinary incontinence here.
2. Pelvic organ prolapse: When your pelvic organs bulge or move down, often caused by weak pelvic floor muscles. You might feel pressure, heaviness, or a sensation of something “falling out” of your body. 
3. Fecal incontinence: Accidentally passing gas or stool. This can be caused by muscle or nerve damage in your pelvic floor or rectum.

What causes pelvic floor issues, and how can I prevent them?

There are a few different things that can cause pelvic floor issues, including lifestyle choices, medical conditions, and natural changes in your body over time. 

Risk factors are things that can increase the chances of developing or worsening pelvic floor issues.

Risk factors you have the power to change (modifiable risk factors):

• Certain food and drinks that irritate the bladder, like coffee, alcohol, acidic, and spicy foods
• Medications like muscle relaxants, opioids, and antihistamines. Talk to your provider before changing any medications. 
• How you control your muscles when you cough, sneeze, or lift something heavy 
• Straining during bowel movements or urination
• Mental health issues such as depression. If you’re struggling, reach out for mental health support. 
• Smoking. Smoking lowers the amount of oxygen that reaches your muscles, making it harder for them to work properly
• A sedentary lifestyle, which can weaken pelvic floor muscles. You can change your activity levels with Bold’s online exercise classes for seniors

Risk factors you can’t change (non-modifiable risk factors):

• Your genetic background (family history)
• Hormonal changes after menopause that affect muscle tissue 
• Age-related muscle loss, which can weaken the pelvic floor muscles
• Injury, like a fall on the tailbone or pelvic surgery
• Chronic conditions like endometriosis 
• Past pregnancy and childbirth
• Connective tissue disorders like Ehlers-Danlos syndrome

Talk to your health care team about your risk factors, and make a plan to start feeling better. 

Pelvic floor exercises to add to your routine

Pelvic floor exercises for seniors can help you manage pelvic floor dysfunction. Pelvic floor exercises can be helpful for anyone, regardless of gender. Two simple exercises to try:

1. Kegels, also known as pelvic floor contraction exercises. During a kegel, you shorten or lift your pelvic floor.
2. Reverse kegels, also known as pelvic floor relaxation exercises. During a reverse kegel, you lengthen or lower your pelvic floor. Try these pelvic floor exercises and more in Bold’s pelvic health program.

Other ways to support your pelvic floor 

• Exercise around the pelvic floor area. Exercises like pelvic tilts, squats, and bridges can help strengthen your core and pelvic floor muscles. Ready to start? Try Bold’s strength training classes.
• Relaxation techniques. If your pelvic floor muscles are overactive, deep breathing and gentle stretching can help. Want to unwind? Check out Bold’s relaxation classes.
• Bladder retraining. Bladder retraining can help you improve bladder control. It usually means going to the bathroom on a regular schedule and slowly waiting longer between trips. Over time, this helps your bladder hold more urine.
• • Use the Bold Bladder Diary to keep track of your urinary habits
• Drink plenty of water. Some people with bladder leaks try to drink less so they urinate less. But that doesn’t really help. When you drink too little, your urine becomes more concentrated and can make you feel more urgency. It can also let bacteria grow, which may cause infections.
• Smart food swaps. Cut down on spicy or acidic foods, and limit carbonated or caffeinated drinks that can irritate your bladder. 
• Talk to your healthcare provider. Share your symptoms with your care team so you can get the help you need. Don’t know where to start? Check out Bold’s guide on how to talk to your doctor about pelvic health.

The takeaway

Pelvic floor exercises and healthy habits can help support pelvic floor health. This can 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.