Walking is one of the most successful forms of exercise. It is free, relatively easy, does not require special equipment, and can be done almost everywhere.
On top of being accessible, it is a wonderful way to improve your health including the health and strength of your pelvic floor. Walking is a weight-bearing exercise that also supports bone health, and increases circulation within the cardiovascular system as well as the lymphatic system, helping build stability in our legs all the way up to our pelvis and pelvic floor health.
What is the pelvic floor?
The pelvic floor is a network of muscles at the base of our spine like a hammock supporting pelvic organs, supports the sacrum and spinal alignment and regulates pressure within the body. The pelvic floor is responsible for bladder and bowel control and even sexual functions. Dysfunction in this group of muscles can lead to an array of disruptive symptoms including incontinence, constipation, lower back pain, pain with sex or even inability to orgasm. Keeping your pelvic floor healthy keeps you healthy in so many areas of life.
A strong and dynamic pelvic floor will support your entire body in being strong and dynamic.
So can walking strengthen the pelvic floor?
Yes! When we can unite intention, breath work, and the movement of walking we can maximize the benefits that walking has on our pelvic floor.
Although walking is not a pelvic floor targeted exercise it is a movement that does engage our deep core for support which includes the pelvic floor, muscles of our legs and hips that also support the pelvis.
How to maximize your walking to promote pelvic floor health
Focus on posture keeping your rib cage above the pelvis and allowing your hips to naturally flow and swoosh as you walk
Bringing in the breath- connecting with that dance between the diaphragm and the pelvic floor while walking allows you to help create dynamic movement within the pelvis. Remember as you inhale and your diaphragm drops allow the pelvic floor to also drop and when you exhale is when it naturally returns
If you are not struggling from an excessively tight pelvic floor you can also add in pelvic floor contractions. Continuing to move with your breath on your exhale you may also gently contract into your pelvic floor and lower abdomen remembering to allow it to release and relax on the next inhale. Synchronizes breath and movement with every step almost making it into a meditation to optimize the benefits on your pelvic floor
How often should you be walking for your pelvic floor health?
Ideally, spending just 15 - 20 minutes every day walking can create a huge difference. When doing your walking for pelvic floor health try to be mindful and in that moment. It is more valuable to give yourself 15 minutes of mindful intentional walking 5 - 7 times a week rather than an hour of careless walking once a week. We want quality and consistency. Even if you only have the opportunity to do 5 - 10 minutes a day of mindful walking, it will make a difference.
Walking is such a great low impact, accessible, and affordable way to start bringing pelvil care into your daily life. Especially when you consider proper posture, connective diaphragmatic breathing, and even gentle core engagement. So take yourself for a walk today.