1 week Ago By Violeta Valdés
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 gynecologist 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 less 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 specializing in the pelvic floor at the Anti-aging 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. If those durations sound impossibly long to you, never fear.
Many people feel the need to urinate more frequently, and García says that bladder “re-education” is often a key part of both pelvic floor physiotherapy and gynecology.” To re-educate your own bladder, “start with going every two hours, and gradually increase the interval,” recommends Dr. Monica Saliu of Tribeca Physical Therapy and Lubify .
“Go at your scheduled time even if you don’t feel a strong urge to teach your bladder what ‘full’ really means. Consistency is your superpower.” Having a healthy pelvic floor is a superpower all its own—or, at the very least, will contribute to feeling what Saliu calls “control and confidence.
” After all, “when your pelvic floor is strong and well-coordinated, you’re in control. No leaks, no surprises, just confidence in your body,” she says. The need to pee In addition to avoiding urination out of habit—or, going “just in case”—experts recommend the following best practices when it comes to peeing.
How to keep the pelvic floor healthy For those who are experiencing any sort of discomfort, frequent urination urgency, or other pelvic floor issue, McBride recommends pelvic floor physical therapy as a first-line treatment. “It involves exercises and techniques to improve muscle strength and endurance which can completely resolve symptoms of urinary incontinence,” she says, noting that it may take just a few sessions. “Then you can do the exercises at home,” she says.
To that end, don’t underestimate the importance of Kegel exercises. “Eight contractions three times a day can significantly improve urinary leakage,” McBride says. “You can even do them in the car or while doing dishes.
” Below, a few more tips for supporting your pelvic floor health. Deep, diaphragmatic breathing isn’t just for stress relief , it’s also a gentle workout for your core and pelvic floor. Saliu recommends inhaling fully into your ribs and belly, allowing your pelvic floor to relax, then exhaling to feel your pelvic floor gently lift.
“This conscious breath helps regulate pressure and encourages a calm bladder reflex,” says Saliu. “We know that public bathrooms are not ideal, but hovering over the toilet forces your pelvic floor to tense, making it harder to empty your bladder fully—and increasing your risk of UTIs,” says Saliu. So sit down properly—and, if necessary, use paper or a seat protector.
It may seem counterintuitive, but dehydration can actually irritate your bladder, causing you to feel like you have to go more. “Aim for consistent, clean hydration throughout the day and limit bladder irritants like coffee, soda, and citrus if you’re experiencing urgency,” Saliu says. “Constipation is a major and often silent contributor to pelvic dysfunction,” says Saliu, noting that straining puts pressure on the pelvic floor.
She recommends eating a fiber-rich diet to support regular bowel movements. “Love your gut, and your pelvis will thank you.” “The most important thing is to listen to your body,” Saliu says.
“Rushing to the bathroom ‘just in case,’ holding your urine for hours, or normalizing leaks may feel like part of the modern hustle, but they’re subtle signals of imbalance.” If something feels off, seek support from a pelvic health specialist. And remember, Saliu’s advice: “Your bladder is trainable, your pelvic floor is powerful, and you are in control.
Small, consistent changes can completely transform how you feel in your body.”.
