If one of your New Year’s resolutions is to do more exercise, you may have already thrown yourself into a new sport or activity; the question is, do you know if your new exercise regime is good for your pelvic floor? No matter if you’re awaiting prolapse surgery or have undergone prolapse repair, it’s incredibly important that you choose the right types of exercise and physical activity to prevent worsening your prolapse problem. Here are our tips to help you set off on your January exercise regime in the healthiest way possible.
Consult your doctor before doing high impact exercise
Jogging, aerobics, Zumba and other similar high impact exercise can put a great deal of pressure on your pelvic floor and prolapse, so consult with your doctor to check that it will be safe for you. Your doctor may recommend that you limit weekly exercise sessions, or make you aware of activities that could be particularly harmful or beneficial for your unique circumstances.
Try yoga or Pilates
Yoga and Pilates are both gentle exercises that help you to strengthen your core, which is very important for pelvic floor strength. Plus, they help you to focus on slow, steady breathing as you move from pose to pose which is really important, since holding your breath during exertion can put extra pressure on the pelvic muscles.
Work with a personal trainer
A personal trainer will create a bespoke exercise regime that works for your body; if you make them aware of your prolapse problems or surgeries they will be able to guide you through specific routines that will strengthen your muscles without causing undue pressure or damage. They will also prevent you from overexerting yourself in particularly risky positions such as squats or lunges, something that can occur all too easily when following along in a group exercise class.
Alternate high and low impact exercise
Even if your doctor has given the go-ahead for you to do high impact exercise, you should make an effort to intersperse it with gentler activities that will give your core and pelvic muscles chance to rest and recuperate. Walking, gentle swimming and slow cycling are all great ways to get your body moving without too much overexertion, so be sure to do these activities in between high impact sessions.
If you need any advice or help regarding your own situation, please do not hesitate to contact us.