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Women's Secret Weapon: How Can Kegel Exercise Change Your Life?
In daily life, many women may experience an embarrassing situation, which is sudden urinary incontinence. This condition is called stress urinary incontinence (SUI) and usually occurs when coughing, sneezing, or doing some exercise. Not only is this a physical challenge, it can also have mental health consequences. In the process of consulting a doctor, many people will learn about an effective solution-Kegel exercise.
Performing Kegel exercises can strengthen the pelvic floor muscles and has a significant effect on improving stress urinary incontinence.
Kegel exercises were first used by experts to help women rebuild their physical strength after childbirth. However, this exercise is not limited to pregnant women or women who have just given birth; women of any age can benefit from it. Through exercise, Kegel exercises can strengthen the smooth muscles that support the bladder, reduce the occurrence of urinary incontinence, and improve the quality of life.
Basic steps of Kegel exercise
Kegel exercises mainly involve contracting and relaxing the pelvic floor muscles. This type of exercise does not require special equipment and can be performed at any time and anywhere. Here are a few simple steps to practice Kegel exercises:
- First, find your pelvic floor muscles. This muscle can be identified by interrupting the flow of urine during urination.
- Contract these muscles and hold them contracted for about 3 to 5 seconds.
- Then, relax and rest for the same amount of time. Repeat this process about 10 times.
- Perform 3 times a day, at least 10 groups each time.
Research shows that continuous Kegel exercise can significantly reduce urinary incontinence by about 50%.
These exercises can not only improve urinary incontinence, but also enhance women's muscle control in sexual function and promote the quality of sexual life. As you age and are affected by hormonal changes, the strength of your pelvic floor muscles may diminish, so it's important to maintain these exercise habits.
Why choose Kegel exercise?
Currently, many treatments for urinary incontinence include medications, behavior changes, physical therapy, and surgery. However, Kegel exercises are increasingly gaining popularity among women as a non-invasive and cost-effective option. Many women choose to practice on their own in the comfort of home, avoiding the expense and inconvenience of going out for medical treatment.
Experts suggest that combining Kegel exercises with other lifestyle improvements, such as a healthy diet and regular exercise, will greatly improve results.
Although Kegel exercise is effective, not everyone can see immediate results. Research shows that consistent practice takes about 6 to 8 weeks to show noticeable changes. Therefore, being able to persevere is the key to success.
Conclusion
If you are faced with stress urinary incontinence, you might as well try Kegel exercise. Maybe it will become the secret weapon to change your life. So, are you ready to start this journey of self-improvement?
