Getting older means we need to be more mindful of our physical health, especially when it comes down to the pelvic floor. One way seniors can keep these muscles strong is by doing Kegel exercises.
Better bladder control and improved pelvic health are just some benefits that come with this workout routine, which matters a lot for anyone living in senior housing who wants a happier lifestyle. This guide aims at helping every senior out there nail their Kegels, focusing on how often they should do them and offering tips on getting started right away.
Understanding Kegel Exercises
What exactly are Kegel exercises? Well, they’re all about contracting and relaxing your pelvic floor muscles. We have Dr. Arnold Kegel to thank for this in the 1940s. These workouts can be a real lifesaver for seniors as well – by strengthening key areas like bladder support and more. The benefits don’t stop there. Less chance of leaks (incontinence) or an improved sex life could also come with it.
Now, knowing which muscle to work is crucial here. Try stopping urination halfway through when you go next time. Those very same muscles used need focusing during these exercises later on. They can easily slip into anyone’s routine without others noticing.
Recommended Frequency for Seniors
How often should seniors do Kegel exercises? It’s all about balancing effectiveness and not overdoing it. Generally speaking, three times a day is the sweet spot. Each time around, aim for 10-15 reps with five seconds of squeezing, followed by chilling out for another five.
Remember to keep in mind your personal comfort zone. Not everyone can handle the same intensity level at first. Also, don’t push too hard! Tiring yourself out could make things less effective instead of more so. Consistency beats intensity when it comes to making progress here.
Monitoring Progress and Adjusting Routine
Keep an eye on your progress while doing regular Kegel workouts. Signs of success could be tighter bladder control or a boost in the bedroom department. If you do not see any changes after some months, that’s when you might need to chat with your doctor about it.
With their help, tweaking what and how you’re currently practicing might just do the trick. As these exercises get easier for you, feel free to step up by holding contractions longer or adding more reps into each set. That way, continuous muscle strength improvement is ensured.
Complementing Kegels With Overall Fitness
Sure, Kegel exercises are great, but don’t stop there. Make them part of a wider fitness plan instead. Seniors can greatly benefit from other workouts that boost core strength and improve balance alongside flexibility.
Activities like walking, swimming, or gentle yoga could do the trick here in addition to your Kegels. The idea is to mix different types of exercise for overall health benefits. After all, variety is key when it comes down to looking after yourself properly as you age.
Conclusion
Kegel exercises are a handy tool in the box for seniors wanting to keep their pelvic floor muscles healthy and strong. Pairing these with an assortment of other workouts can really boost the overall fitness levels. Regular little steps add up big time over longer periods, improving both health standards and life quality significantly down the road.
