FUN FITNESS FRIDAY
DISCLAIMER: This isn’t your typical fitness post.
This is about to get real…………..really honest and really personal.
We are definitely aimed at the LADIES today, specifically MOMS.
Mamas, do you ever hesitate to do any of the following activities? Jumping jacks, trampolines, jumping rope, running long distances, lifting heavy weights (especially when squatting), sneezing, or even laughing????
Have you ever done any of the above things, and experienced a sensation that you should be wearing a diaper, instead of changing them? Remember when we could do all these without worry when we were young (translation – before kids), but something hit when we became mamas, and now we avoid all of these activities.
I’m betting I’m not the only one…
It’s a horrible consequence of being a mom. Whether it’s one kid, or 4, the problem can affect us all. It is far more likely for those of us who had vaginal births, but even Cesarean section mamas can fall victim to this problem. We like to give it a fancy name of Urinary Stress Incontinence, but let’s just call it for what it is: Peeing our Pants.
We often hear that this is “normal” response after we have kids. But, let me tell you this is not a “healthy” thing. Yes, many people experience it, so it is common. However, it is a sign of weak pelvic floor muscles, and should be seen as something to improve, not something to accept. Being pregnant and going through the birthing process puts an immense amount of pressure on our pelvic floor. The muscles can become stretched out, and extremely weakened during this process. The good news is, it’s never too late to start working on them, even if you gave birth many years ago.
WHAT TO DO:
We’ve all heard of Kegels. We read about them in pregnancy books. Our doctors and midwives preached the importance of them to us, continually. Our friends probably even teased us about them. But the question is, how many of us actually DID them? If you’re like me, you dismissed all of that Kegel advice as malarkey, and now find yourself in a predicament whenever your kids want you to jump on the trampoline with them.
Well, it’s time to start doing them now.
KEGELS should be a daily exercise. They are best done throughout the day, and not all in one sitting. There are two types of Kegel exercises. One focuses on strength, and one focuses on endurance.
If you are not familiar with your pelvic floor muscles, these are the muscles that you use to stop urine midstream when going to the bathroom. Think of lifting your vagina (by contracting muscles) up and into your abdomen (no, it doesn’t really go there, but that is the motion). When you are first starting these exercises, you might find it easier to do them while laying down, with your knees bent, and feet flat on the floor. However, once you are confident in your technique, and build a little strength, they can be done in any position. I like to capitalize on my drive time to and from work and school by doing them in the car (while stopped at stoplights).
To complete the exercises, start by contracting your pelvis floor muscles as tight as you can for one second, and then relax. Repeat up to 10 times. Make each contraction separate from the rest, and go for good form, more than speed. It will get harder over the 10 repetitions, as you will start to fatigue the muscles. This maneuver helps build the strength of the muscles. Then on your last repetition, hold that contraction as tight as you can, and count to 10. Try to stay contracted that entire time. You may need to start with only counting until 5, if you have very weak muscles, and build from there. This helps build the endurance of the muscles. Then, just go about your day again. Repeat two more times throughout the day, spaced out. Do not try to do them all at one time, as the effectiveness of the exercise will diminish.
Beyond urinary control benefit, Kegels are also known to enhance sexual experiences and orgasms. Exercise really is good for you in many ways.
NOTES:
1. Do not actually perform Kegels while going to the bathroom. There is a high risk of bladder infections and urinary tract infections when done while urinating.
2. Women are not the only ones who suffer from stress incontinence. Men can also benefit from these exercises.
3. If Kegel exercises do not improve your bladder control over time, schedule an appointment with a doctor to see if there is a more serious problem that needs to be addressed.