How to take better care of your pelvic floor—and why you should

Pelvic floor health isn’t just about doing Kegel exercises. It’s also about small habits that, when repeated daily over time, can have a shocking impact on our overall health and well-being.

“Pelvic floor health is crucial for maintaining several essential functions and your overall quality of life,” explains New York City-based gynaecologist Molly McBride, MD. “The pelvic floor muscles support the bladder, rectum and genital organs, which are integral to urinary incontinence, sexual function, and pelvic organ support.”

Still, many of us don’t think about the health of our pelvic floor—unless, of course, we’re experiencing some sort of discomfort “down there.” Which is a shame. According to experts, taking care of our pelvic floor now can lead to fewer issues in the long term.

The importance of pelvic floor health

I discovered all this for myself when I visited a pelvic floor health physiotherapist after giving birth. “I bet when you get up in the morning, the first thing you do is go to the bathroom to pee,” he said. “And, just before you leave the house, you pee again. Then, the first thing you do when you get to the office is go to the bathroom to pee again, right?”

He was correct. I certainly did all of those things. “Is that wrong?” I asked, perplexed.

Turns out it’s not exactly wrong. However, our daily habits can make a huge impact when it comes to the health of our pelvic floor, and the way in which we urinate plays a major part.

“More than holding it in, the key thing is to know when you really need to urinate,” explains Ana García, a physiotherapist specialising in the pelvic floor at the Anti-ageing Medical Institute in Madrid. “Urinating out of habit or out of fear of not finding a bathroom can alter the bladder’s natural mechanism, making it more sensitive and reducing its storage capacity. Learning to control and space urination helps to maintain a good balance between bladder filling and emptying.”

Looks like some of the bathroom habits we learned as kids might actually not have been so great. Luckily, it’s just a matter of being a little more aware. Below, experts share how to build better pelvic floor health now.

How often is it normal to urinate?

A healthy bladder should comfortably fill and empty every three hours during the day. It should also be able to sustain periods of six to eight hours during the night.