Does walking strengthen pelvic floor muscles? This is a common question for those looking to improve pelvic health naturally. The pelvic floor muscles support vital organs like the bladder and uterus, so keeping them strong is important. While Kegel exercises are often recommended, many wonder if walking, a simple and accessible activity, can also benefit these muscles. Understanding this connection can help you decide if walking should be part of your routine.
Understanding Pelvic Floor Strength
Before we dive into the effects of walking on pelvic floor muscles, it’s essential to understand what pelvic floor muscle strength means. Pelvic floor muscle strength refers to the ability of these muscles to contract and relax effectively. Strong pelvic floor muscles can help prevent issues such as urinary incontinence and pelvic organ prolapse.
Factors That Can Weaken Pelvic Floor Muscles
Several factors can contribute to the weakening of pelvic floor muscles, including:
- Pregnancy and childbirth
- Aging
- Obesity
- Chronic constipation
- Chronic coughing
- High-impact activities such as running and jumping
If you experience any of these factors, you may be at a higher risk of developing pelvic floor muscle weakness. However, the good news is that there are ways to strengthen these muscles, including walking.
The Benefits of Walking for Pelvic Floor Muscles
Walking is a low-impact exercise that can provide numerous benefits for pelvic floor muscles. Here are some of the ways walking can help strengthen these muscles:
Improves Blood Flow to the Pelvic Floor
Walking is a cardiovascular exercise that increases blood flow to all parts of the body, including the pelvic floor. This increased blood flow can help nourish and strengthen the pelvic floor muscles, making them more resilient.
Engages Core Muscles
When you walk, you engage your core muscles, which includes the pelvic floor muscles. These muscles work together to support your spine and maintain proper posture. By engaging your core muscles while walking, you are also strengthening your pelvic floor muscles.
Low-Impact Exercise
As mentioned earlier, high-impact activities such as running and jumping can weaken pelvic floor muscles. Walking, on the other hand, is a low-impact exercise that puts less strain on these muscles. This makes it a safe and effective option for those looking to strengthen their pelvic floor muscles.
Can Be Done Anywhere
One of the best things about walking is that it can be done anywhere, at any time. You don’t need any special equipment or a gym membership to reap the benefits of walking. This makes it a convenient and accessible exercise for everyone.
Tips for Incorporating Walking into Your Pelvic Floor Exercise Routine
Now that we know the benefits of walking for pelvic floor muscles, here are some tips for incorporating it into your exercise routine:
Start Slowly
If you are new to walking for exercise or have a weak pelvic floor, it’s essential to start slowly. Begin with short walks and gradually increase the duration and intensity as your muscles get stronger. This will help prevent any discomfort in your pelvic floor muscles.
Focus on Your Posture
Proper posture is crucial when it comes to walking for pelvic floor muscle strength. Make sure to keep your head up, shoulders back, and engage your core muscles while walking. This will help ensure that your pelvic floor muscles are also engaged and working effectively.
Incorporate Hills and Stairs
Walking on flat surfaces is beneficial, but incorporating hills and stairs into your walking routine can provide an extra challenge for your pelvic floor muscles. These inclines require more effort from your core muscles, including the pelvic floor muscles, making them and your glute muscles stronger.
Use a Pedometer or Fitness Tracker
Using a pedometer or fitness tracker can help you track your progress and set goals for your walking routine. Aim for at least 10,000 steps per day, and gradually increase this number as your pelvic floor muscles get stronger.
Exercises to Strengthen Pelvic Floor Muscles
While walking is an excellent exercise for strengthening pelvic floor muscles, it’s essential to incorporate other exercises into your routine as well. Here are some other pelvic floor exercises to consider:
Kegels
Kegels are a popular exercise for strengthening pelvic floor muscles. To do a Kegel, squeeze the muscles you would use to stop the flow of urine. Hold for a few seconds, then release. Repeat this exercise several times a day.
Squats
Squats are another effective exercise for pelvic floor muscles. Stand with your feet shoulder-width apart, then lower your body as if you are sitting back into a chair. Make sure to engage your core muscles, including the pelvic floor muscles, as you squat. Repeat this exercise several times a day.
Bridges
Bridges are a great exercise for strengthening the glutes and pelvic floor muscles. Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, engaging your glutes and pelvic floor muscles. Hold for a few seconds, then release. Follow the above guidelines to establish the right amount of repetitions (reps) and sets you should perform to reach moderate muscle fatigue.
Listen to Your Body
It’s important to listen to your body. Stop any exercise that causes pain or discomfort. If you experience pelvic floor dysfunction, consult a healthcare professional before starting any new exercise program.
The Bottom Line
Walking is a low-impact exercise that can provide numerous benefits for pelvic floor muscles. By improving blood flow, engaging core muscles, and being a low-impact exercise, walking can help strengthen pelvic floor muscles and prevent issues such as urinary incontinence and prolapse. However, everyone’s pelvic floor is unique, and what works for one person may not work for another.
For a personalized pelvic floor strengthening program, reach out to a pelvic floor physical therapist (PT) specialist! They can assess your individual needs and create a safe and effective exercise plan to help you achieve optimal pelvic health. If you need help right away, feel free to give us a call today to speak with one of our pelvic floor therapists!
