By Leslie Hopkins; Confident Core Fitness Founder & Certified Core Exercise Specialist
According to World Health Organizations, it is recommended that women exercise daily for pelvic health. Even gentle walking has been shown to improve the health and tone of the muscles of the pelvic floor.
A healthy pelvic floor improves our balance and posture, enhances our sex life, improves athletic performance, and increases our potential for moving well through life. In addition, a healthy pelvic floor can alleviate issues like incontinence and prolapse.
Consider walking, it is the only physical activity that we use every day. From the time we get out of bed in the morning, until the time we tumble back, walking is our primary gait of locomotion, and walking is often under-rated, especially as a form of exercise. Walking, however, is a perfect low impact way to exercise, it uses the upper and lower body in a rhythmic action and permits the exerciser to achieve an aerobic training effect, which helps improve our cardiovascular system and assists with weight management.
Here are a few tips to help you get started, and to increase the challenge if you’re already an avid walker.
If you are sedentary or unfit:
Start with a 20-minute walk or stroll. As your body adapts to the slow strolling you will find that the pace is no longer challenging. It’s then time to start walking faster until you can walk briskly for 20-30 minutes.
If you already walk for fitness:
One last piece of advice, practice proper posture. Keeping the body properly aligned before and throughout your walk will prevent low back, hip, and neck pain, prevent you from fatiguing quickly and make your experience more rewarding.