Does walking help strengthen pelvic floor muscles? This is a question that many individuals, especially those with pelvic floor issues or those looking to improve their overall pelvic health, often ask. The pelvic floor muscles play a crucial role in supporting the bladder, bowel, and uterus, and maintaining continence. Strengthening these muscles can lead to better urinary and fecal control, as well as improved sexual function. In this article, we will explore the relationship between walking and pelvic floor muscle strength, and provide insights into how regular walking can contribute to a healthier pelvic floor.
Walking is a low-impact, accessible form of exercise that can be beneficial for individuals with various health conditions, including those with pelvic floor issues. The repetitive nature of walking can help engage and strengthen the pelvic floor muscles over time. When you walk, your pelvic floor muscles contract and relax in a rhythmic pattern, which can help improve their overall strength and endurance.
Several studies have investigated the effects of walking on pelvic floor muscle strength. A study published in the Journal of Women’s Health Physical Therapy found that women with pelvic floor dysfunction experienced significant improvements in muscle strength and function after participating in a walking program. Another study, published in the International Urogynecology Journal, reported that walking for at least 30 minutes a day, five days a week, can lead to improvements in pelvic floor muscle strength and urinary continence.
It is important to note that the intensity and duration of walking play a crucial role in its effectiveness for strengthening pelvic floor muscles. While a leisurely stroll may not provide the same level of benefit as a brisk walk or jogging, it can still be a valuable part of a pelvic floor strengthening routine. Incorporating intervals of brisk walking into your daily routine can help increase the intensity and, consequently, the benefits of walking for your pelvic floor muscles.
In addition to walking, there are other factors to consider when aiming to strengthen your pelvic floor muscles. Proper form and technique are essential for maximizing the benefits of walking. Here are some tips to help you get the most out of your walking routine:
1. Maintain good posture: Keep your back straight, shoulders relaxed, and your feet flat on the ground.
2. Engage your core: Activating your abdominal muscles can help stabilize your pelvis and enhance the effectiveness of your pelvic floor exercises.
3. Focus on your pelvic floor: As you walk, consciously engage and release your pelvic floor muscles, mimicking the movements of Kegel exercises.
4. Gradually increase intensity: Start with a comfortable pace and gradually increase the intensity and duration of your walks to challenge your muscles further.
In conclusion, walking can indeed help strengthen pelvic floor muscles, making it an excellent addition to a pelvic floor strengthening routine. By incorporating regular, brisk walking into your daily exercise regimen and focusing on proper form and technique, you can improve your pelvic floor muscle strength and enjoy a healthier pelvic floor. Always consult with a healthcare professional before starting any new exercise program, especially if you have existing pelvic floor issues.
