According to the experts, every woman should aim to do kegel exercises at least three times a day. That’s because these crucial and surprisingly simple exercises are key to strengthening the pelvic floor, which supports the bladder, uterus, and more.
A failure to keep on top of Kegels can significantly increase a woman’s chances of needing incontinence pads in later life, especially if that woman has previously given birth. Yet, while we all know how crucial these short and non-strenuous exercises are, many of us still struggle to make them a regular part of our day. This is true even though you can take kegel exercises anywhere with you and complete them without lifting a finger.
Most often, this oversight happens due to simple forgetfulness, but it’s past time you got around to this vital matter by fitting kegel exercises into your day in the following ways.
# 1 – Make Kegels Part of a Pre-Existing Routine
Kegels are exercises that you can do at home, at work, or on the school run. So, why not fit them into a pre-existing routine to help this habit stick?
Something as simple as committing to completing your Kegels on the school run is a great way to make sure you remember to get around to them. Equally, you could go for a more relaxing route, and choose to complete kegels during your morning coffee.
The only rule is that you’re sitting with your feet flat on the floor when you get started. So, simply choose a time of day when you’re already in that position, and get stuck in.
# 2 – Use App Reminders
There are now plenty of great kegel exercise apps available, and a lot of them offer a free version which can send reminders straight to your phone whenever it’s time to get exercising.
Apps are particularly great because you’ll always have your phone on you, so you’ll always remember. Most apps also provide a graded approach which can see you increasing things like the number of repeats you do or the frequency of your daily kegel sessions themselves.
# 3 – Try Daily Triggers
Kegels are easily forgotten because they’re out of sight. There’s no running machine haunting you in the corner, and it’ll be surprisingly easy not to think about them at all.
So, why not try attaching different daily triggers to kegel exercise? The most obvious option here would be to simply write yourself a note with kegel timings on it, and place it somewhere you know you’ll see it, such as above your computer or by the kettle.
Other great triggers might include completing kegels each time you wash your hands, or when you’re cooking breakfast, dinner, and tea.
Conclusion
More than half of post-menopausal women experience some degree of urinary incontinence. Kegels can be a huge help in preventing you from joining their numbers, and these exercises needn’t even take any time out of your day. There’s no reason not to get on top of Kegels at last using these top tips.