Surrey Homes | SH101 | June 2023 | Education Supplement inside

Wellbeing
Setting
the tone
Sarah Maxwell expresses the importance of
maintaining pelvic floor function, and her
advice isn’t just directed at women
istockphoto.com/ Pheelings Media
It’s around age 25, when our natural
collagen production starts slowing
down and gravity joins the party. The
effect of both can be quite obvious when
you look in the mirror and make the
decision to step up the skincare routine.
What is lesser known is the effect this
also has on our pelvic floor – regardless
of whether you have had children or
not. Men don’t get away with it either!
Collagen and gravity combined
with poor core function is a nightmare
cocktail, but there are many things
you can easily do to keep strong
and healthy in this department.
How to get started with
pelvic floor exercises/Kegals
Step 1
• A great way to start is to lie on your
back, knees bent and feet flat to the
floor. Close your eyes and imagine
you’re stopping a leak or wind.
• You should have a sense of lifting every
time you squeeze your pelvic floor muscles.
When you release the squeeze there should
be a noticeable ‘letting go’ sensation.
• Pause for a few seconds between
each squeeze and repeat up to 10x.
• While doing the exercises, keep
breathing steadily, don’t tighten your
buttocks, keep your thighs relaxed.
Step 2
• Squeeze and lift (around ¾ of
the way) hold between 1 and
10 seconds and release.
• Let the muscles go and relax.
Repeat up to 10x with a few seconds
rest in between each one.
Step 3
As you get stronger there is no limit to
where and what position you are in to
do them. Squeeze and lift (as if going
up in a lift) 4 floors up, hold then 4
floors down. Rest for a few seconds
after each one and repeat up to 10x.
Multitasking
You can perform pelvic floor exercises
anywhere, at any time, and covertly
(with practice). When you initially
begin performing pelvic floor exercises,
facial contortions are unavoidable so
it’s advisable to practice prior to doing
them on the train! On the bonus side,
you can get a good facial workout at
the same time (extreme multitasking).
Not all habits are bad
Make pelvic floor exercises a habit
by including them in your daily
schedule, like cleaning your teeth.
A great way to remind yourself
(without anyone knowing) are sticky
dots from the stationers placed
on your mirror, phone, kettle.
Awareness about the effects of a weak
pelvic floor on the physical and mental
health of both men and women has
thankfully been highlighted in recent
years. If you find that after exercising
your pelvic floor regularly for a few weeks
there is no improvement, please make an
appointment with your doctor and don’t
suffer in silence because you don’t need to.
Some useful websites to explore:
• kegal8.co.uk • elvie.com
• imperial.nhs.uk/our-services/
physiotherapy/pelvic-health-physiotherapy
• physio4all.com/therapies/
pelvic-floor-therapy/
Not just for Women!
It’s estimated that around 10% of men
have incontinence issues, causing stress,
lack of confidence and isolation.
The pelvic area in men includes
the bladder, prostate and rectum,
urethra and anus. Diabetes, ageing,
prostate surgery or an over active
bladder can cause them to weaken.
The benefits of pelvic exercise for
men can make a great difference
to mental and physical health in
many areas – awareness is key.
• mayoclinichealthsystem.org/
hometown-health/speaking-ofhealth/kegels-are-for-men-too
• patient.info/news-and-features/
do-men-need-to-do-kegel-exercises
Sarah Maxwell is a multi award-winning
weight loss, lifestyle and fitness coach.
Find out more about her work...
Facebook & Instagram:
@sarahmaxlife
Twitter: @sarahmax100
sarahmaxwell.com
89 priceless-magazines.com