Looking after your pelvic floor in your 40s and beyond

Your pelvic floor is a group of muscles that support your bladder, bowel, and uterus. It also plays a role in sexual function. As you get older, your pelvic floor muscles can weaken, which can lead to problems such as incontinence, prolapse, and pelvic pain.

The good news is that there are things you can do to keep your pelvic floor healthy and strong, even as you age. Here are a few tips:

  • Do pelvic floor exercises. Kegel exercises are the most well-known type of pelvic floor exercise. To do a Kegel, simply tighten the muscles that you use to stop your urine flow. Hold the contraction for 10 seconds, then relax for 10 seconds. Repeat 10 times. Aim to do three sets of Kegels per day.
  • Maintain a healthy weight. Being overweight or obese can put extra strain on your pelvic floor muscles. Losing even a small amount of weight can make a big difference.
  • Eat a healthy diet. Eating a balanced diet with plenty of fruits, vegetables, and whole grains will help you maintain a healthy weight and keep your pelvic floor muscles healthy.
  • Drink plenty of water. Staying hydrated helps to keep your pelvic floor muscles supple and prevents constipation.
  • Avoid lifting heavy objects. Lifting heavy objects can put extra strain on your pelvic floor muscles. If you do need to lift something heavy, be sure to bend at the knees and lift with your legs, not your back.
  • Don’t smoke. Smoking can damage your pelvic floor muscles and make them weaker.

If you experience any problems with your pelvic floor, such as incontinence, prolapse, or pelvic pain, it’s important to see a doctor or pelvic floor physiotherapist. They can help you develop a treatment plan to strengthen your pelvic floor muscles and improve your symptoms.

Here are some additional tips for looking after your pelvic floor in your 40s and beyond:

  • Be mindful of your posture. Good posture helps to distribute your weight evenly and reduce the strain on your pelvic floor muscles. When standing, keep your back straight and your shoulders relaxed. When sitting, keep your feet flat on the floor and your back against the back of your chair.
  • Avoid holding your breath. Holding your breath can put extra strain on your pelvic floor muscles. When you cough, sneeze, or lift something heavy, be sure to exhale fully.
  • Pay attention to your bladder and bowel habits. Try to urinate and have a bowel movement at regular times each day. Avoid holding your urine or stool for long periods of time.
  • Listen to your body. If you feel any pain or discomfort in your pelvic area, stop the activity you’re doing and rest.

If you have any concerns about your pelvic floor health, please talk to your doctor or pelvic floor physiotherapist. They can help you assess your pelvic floor strength and develop a personalized plan to keep your pelvic floor healthy and strong.

Pelvic floor exercises for women in their 40s and beyond

Here are a few pelvic floor exercises that are specifically tailored for women in their 40s and beyond:

  • Basic Kegel: Tighten the muscles that you use to stop your urine flow. Hold the contraction for 10 seconds, then relax for 10 seconds. Repeat 10 times. Aim to do three sets of Kegels per day.
  • Advanced Kegel: Tighten the muscles that you use to stop your urine flow, but this time only hold the contraction for 1-2 seconds. Then relax for 1 second. Repeat 10 times. Aim to do three sets of advanced Kegels per day.
  • Bridge exercise: Lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 10 seconds, then lower yourself back down. Repeat 10 times.
  • Squat exercise: Stand with your feet shoulder-width apart and your toes pointing slightly outward. Bend your knees and lower yourself down as if you were sitting in a chair. Be sure to keep your back straight and your knees behind your toes. Hold for 10 seconds, then stand back up. Repeat 10 times.

If you have any questions or concerns about doing these exercises, please talk to your doctor or pelvic floor physiotherapist.

Conclusion

Taking care of your pelvic floor is important for all women, but it’s especially important for women in their 40s and beyond. By following the tips above, you can help to keep your pelvic floor muscles healthy and strong, and reduce your risk of developing pelvic floor problems.

Looking after your pelvic floor in your 40s and beyond Links and further resources

NHS Inform-Pelvic Floor Muscles

The Royal Women’s Hospital-The pelvic floor