Muscle strength and control aren’t just about the gym. Many processes in the body depend on the work of deep muscles, including the pelvic floor muscles. After 50, their tone often decreases, which can affect overall well-being. Pelvic floor exercises are a safe and affordable practice that can be done at home without special equipment. Just 10 minutes a day will help you feel stable in your lower body, improve coordination, and feel more comfortable.
The pelvic floor muscles are rarely mentioned, although they are responsible for the stability of the lower body. Kegel exercises are a simple and effective way to maintain the tone of these deep muscles.
The practice consists of squeezing and relaxing the muscles that we usually tense when stopping urination. It is worth starting with 5 seconds of squeezing and 5 seconds of rest, gradually increasing the duration. Such gymnastics does not require equipment and can be performed at home, in transport or on a walk.
A modern approach to health is a combination of movement, nutrition, and a calm attitude to change. Individual natural components can become part of your daily diet or rituals:
No, but regularity is important. It is better to do 10 minutes 3–4 times a week than an hour once a month.
Exercises are suitable for both those who are 50+ and for men who want to take care of their body in advance.
With moderate use and without individual allergies — yes. But it is advisable to discuss this with a specialist.
A specialist will help you create a nutrition plan, choose a balanced support, taking into account your rhythm of life, habits and goals.