1- Things you need to know about the Pelvic Floor
"PELVIC FLOOR DISORDERS FAST FACTS, TIPS AND TOOLS
WHAT IS THE PELVIC FLOOR?
The pelvic floor includes the muscles, connective tissue and ligaments that support a woman’s internal organs (bladder, bowel, uterus, vagina and rectum). The pelvic floor plays an important role in the support and proper function of these organs.
WHAT ARE PELVIC FLOOR DISORDERS?
There are many conditions that cause pelvic floor dysfunction, including aging, loss of muscle tone, menopause, multiple vaginal deliveries, obesity, family history, stroke, and certain medical conditions such as diabetes.
SYMPTOMS OF PELVIC FLOOR DISORDERS:
Overactive bladder – the bladder is having spasms and giving abnormal signals to the brain that it is full
- Urgency to empty the bladder
- Voiding frequently (eight or more times a day)
- Getting up more than once at night to use the restroom
Urge incontinence – urinary leakage associated with bladder spasms
- Urinary leakage associated with urgency
- The inability to reach the restroom to urinate on time
Stress Incontinence – the urethra (tube you urinate through) is unable to keep urine in the bladder
- Leakage at the time of an action, such as laughing, coughing, running, jumping
Pelvic organ prolapse – the uterus or vaginal wall have lost their support and are falling into the vaginal canal and out the vaginal opening
- Feeling a heaviness or pressure in the vaginal area
- Feeling tissue protruding out of the vaginal opening
- Difficulty with emptying the bladder
- Difficulty with emptying the bowels
TIPS & TOOLS:
Overactive bladder/Urge incontinence
Don’t run to the restroom with an urge. Try to suppress the urgency by performing a Kegel contraction. When the urge subsides, walk to the restroom, you will have more success in staying dry.
The bladder has more frequent contractions (spasms), which cause leakage when it is fuller. Void more frequently to avoid the bladder getting full enough to trigger a bladder spasm.
- Avoid drinking greater than two liters of fluid a day (64 ounces)
- Avoid drinking three hours before bedtime
- Avoid bladder irritants, such as coffee, spicy foods, citrus, carbonation
- Ask your primary care doctor for a referral to a urogynecologist
Stress incontinence
- Perform a Kegel contraction before coughing or sneezing. Hold the contraction during the sneeze
- Empty your bladder before exercise
- Perform 30-60 Kegel exercises a day to strengthen the muscles of the pelvic floor
- Ask your primary care doctor for a referral to a urogynecologist
Pelvic organ prolapse
- Perform 30-60 Kegel exercises a day to strengthen the muscles of the pelvic floor
- Ask your primary care doctor for a referral to a urogynecologist"
Source : http://www.multicare.org/home/pelvic-floor-disorders
WHAT IS THE PELVIC FLOOR?
The pelvic floor includes the muscles, connective tissue and ligaments that support a woman’s internal organs (bladder, bowel, uterus, vagina and rectum). The pelvic floor plays an important role in the support and proper function of these organs.
WHAT ARE PELVIC FLOOR DISORDERS?
There are many conditions that cause pelvic floor dysfunction, including aging, loss of muscle tone, menopause, multiple vaginal deliveries, obesity, family history, stroke, and certain medical conditions such as diabetes.
SYMPTOMS OF PELVIC FLOOR DISORDERS:
Overactive bladder – the bladder is having spasms and giving abnormal signals to the brain that it is full
- Urgency to empty the bladder
- Voiding frequently (eight or more times a day)
- Getting up more than once at night to use the restroom
Urge incontinence – urinary leakage associated with bladder spasms
- Urinary leakage associated with urgency
- The inability to reach the restroom to urinate on time
Stress Incontinence – the urethra (tube you urinate through) is unable to keep urine in the bladder
- Leakage at the time of an action, such as laughing, coughing, running, jumping
Pelvic organ prolapse – the uterus or vaginal wall have lost their support and are falling into the vaginal canal and out the vaginal opening
- Feeling a heaviness or pressure in the vaginal area
- Feeling tissue protruding out of the vaginal opening
- Difficulty with emptying the bladder
- Difficulty with emptying the bowels
TIPS & TOOLS:
Overactive bladder/Urge incontinence
Don’t run to the restroom with an urge. Try to suppress the urgency by performing a Kegel contraction. When the urge subsides, walk to the restroom, you will have more success in staying dry.
The bladder has more frequent contractions (spasms), which cause leakage when it is fuller. Void more frequently to avoid the bladder getting full enough to trigger a bladder spasm.
- Avoid drinking greater than two liters of fluid a day (64 ounces)
- Avoid drinking three hours before bedtime
- Avoid bladder irritants, such as coffee, spicy foods, citrus, carbonation
- Ask your primary care doctor for a referral to a urogynecologist
Stress incontinence
- Perform a Kegel contraction before coughing or sneezing. Hold the contraction during the sneeze
- Empty your bladder before exercise
- Perform 30-60 Kegel exercises a day to strengthen the muscles of the pelvic floor
- Ask your primary care doctor for a referral to a urogynecologist
Pelvic organ prolapse
- Perform 30-60 Kegel exercises a day to strengthen the muscles of the pelvic floor
- Ask your primary care doctor for a referral to a urogynecologist"
Source : http://www.multicare.org/home/pelvic-floor-disorders
2- How soon after delivery can I start exercising?
"The American College of Obstetricians and Gynecologists says it's okay to gradually resume exercising as soon as you feel up to it. But your doctor or midwife may want you to wait until your six-week postpartum checkup to see how you're doing first.
Generally, if you exercised throughout your pregnancy and had a normal vaginal delivery, you can safely do light exercise : walking, modified push-ups, and stretching within days of giving birth.
Start slowly with a low-impact aerobic activity such as walking. As you regain strength, you can increase the length or number of walks.
If you had a c-section, check with your doctor first and expect to wait until you recover from your operation before beginning an exercise program. An incision from a c-section takes at least several weeks to heal, and it may be some time after that before you feel like working out. However, walking at an easy pace is encouraged because it promotes healing and helps prevent blood clots and other complications.
If you weren't active during your pregnancy, or tapered off your fitness routine as the weeks went on, check with your doctor or midwife before you begin exercising.
In any case, remember that your joints and ligaments will still be loose for about three to five months, so watch your step to avoid falling.
If you want to take an exercise class, try to find one taught by a postpartum exercise specialist. Many YMCAs, recreation centers, gyms, and yoga studios offer exercise classes for new moms. Or you could always go for a low-impact class that focuses on toning and stretching.
Exercise is good for you, but don't overdo it for the first few months after giving birth. Your body needs time to heal, and you need time to adjust to your new role and bond with your baby.
Do I need to be careful of my abdominal muscles?
Some women develop a gap in their abdominal muscles as their belly expands during pregnancy and labor, a condition called diastasis recti. It takes four to eight weeks after giving birth for this gap to close.
If you start doing abdominal exercises before the gap closes, you risk injuring those muscles, so make sure your belly is ready before you start :
- Lie flat on your back with your knees bent.
- Place the fingers of your left hand, palm facing you, just above your belly button. Place your right hand on your upper thigh.
- Inhale, then exhale. As you exhale, lift your head and shoulders off the floor and slide your right hand up your thigh toward your knee.
This will make your abdominal muscles tighten, and you should be able to feel the gap where the muscles have separated.
If you feel a gap, ask your doctor to do a physical exam. If your doctor says it's safe, you can gently begin to strengthen your abdominal muscles with pelvic tilts, leg slides, and crunches, or sit-ups. Once the gap narrows to only one or two finger widths, you can start doing crunches or sit-ups.
Will exercise affect my ability to breastfeed?
No, it won't. As long as you drink plenty of extra water, even vigorous exercise won't significantly affect the amount or composition of your breast milk. But you'll want to avoid exercises that make your breasts sore or tender.
Wear a supportive sports bra while working out, and try to nurse your baby before you exercise so your breasts won't feel uncomfortably full.
Are there any physical signs that I might be trying to do too much too soon?
Too much physical activity during the first few weeks after delivery can cause your vaginal discharge, called lochia, to become redder and to flow more heavily. This is one signal to slow down.
Call your doctor or midwife if vaginal bleeding restarts after you thought it had stopped or if you experience any pain when you exercise. And if exercise makes you feel exhausted instead of invigorated, that's also a sign that you probably need to take it a little easier.
What's the best way to lose weight after giving birth?
The best way to start dropping those pregnancy pounds is to do some form of aerobic exercise to get your heart rate up. Try walking briskly, running, swimming, or biking.
But wait at least six and preferably a few months before actively trying to slim down. And don't aim to lose more than a pound per week, especially if you're breastfeeding.
Starting a diet too soon after giving birth can affect your mood and energy level as well as your milk supply. If you're patient and give your body time to do its work, you may be surprised at how much weight you lose naturally."
Source : http://www.babycenter.com/0_postpartum-exercise-is-your-body-ready_196.bc
Generally, if you exercised throughout your pregnancy and had a normal vaginal delivery, you can safely do light exercise : walking, modified push-ups, and stretching within days of giving birth.
Start slowly with a low-impact aerobic activity such as walking. As you regain strength, you can increase the length or number of walks.
If you had a c-section, check with your doctor first and expect to wait until you recover from your operation before beginning an exercise program. An incision from a c-section takes at least several weeks to heal, and it may be some time after that before you feel like working out. However, walking at an easy pace is encouraged because it promotes healing and helps prevent blood clots and other complications.
If you weren't active during your pregnancy, or tapered off your fitness routine as the weeks went on, check with your doctor or midwife before you begin exercising.
In any case, remember that your joints and ligaments will still be loose for about three to five months, so watch your step to avoid falling.
If you want to take an exercise class, try to find one taught by a postpartum exercise specialist. Many YMCAs, recreation centers, gyms, and yoga studios offer exercise classes for new moms. Or you could always go for a low-impact class that focuses on toning and stretching.
Exercise is good for you, but don't overdo it for the first few months after giving birth. Your body needs time to heal, and you need time to adjust to your new role and bond with your baby.
Do I need to be careful of my abdominal muscles?
Some women develop a gap in their abdominal muscles as their belly expands during pregnancy and labor, a condition called diastasis recti. It takes four to eight weeks after giving birth for this gap to close.
If you start doing abdominal exercises before the gap closes, you risk injuring those muscles, so make sure your belly is ready before you start :
- Lie flat on your back with your knees bent.
- Place the fingers of your left hand, palm facing you, just above your belly button. Place your right hand on your upper thigh.
- Inhale, then exhale. As you exhale, lift your head and shoulders off the floor and slide your right hand up your thigh toward your knee.
This will make your abdominal muscles tighten, and you should be able to feel the gap where the muscles have separated.
If you feel a gap, ask your doctor to do a physical exam. If your doctor says it's safe, you can gently begin to strengthen your abdominal muscles with pelvic tilts, leg slides, and crunches, or sit-ups. Once the gap narrows to only one or two finger widths, you can start doing crunches or sit-ups.
Will exercise affect my ability to breastfeed?
No, it won't. As long as you drink plenty of extra water, even vigorous exercise won't significantly affect the amount or composition of your breast milk. But you'll want to avoid exercises that make your breasts sore or tender.
Wear a supportive sports bra while working out, and try to nurse your baby before you exercise so your breasts won't feel uncomfortably full.
Are there any physical signs that I might be trying to do too much too soon?
Too much physical activity during the first few weeks after delivery can cause your vaginal discharge, called lochia, to become redder and to flow more heavily. This is one signal to slow down.
Call your doctor or midwife if vaginal bleeding restarts after you thought it had stopped or if you experience any pain when you exercise. And if exercise makes you feel exhausted instead of invigorated, that's also a sign that you probably need to take it a little easier.
What's the best way to lose weight after giving birth?
The best way to start dropping those pregnancy pounds is to do some form of aerobic exercise to get your heart rate up. Try walking briskly, running, swimming, or biking.
But wait at least six and preferably a few months before actively trying to slim down. And don't aim to lose more than a pound per week, especially if you're breastfeeding.
Starting a diet too soon after giving birth can affect your mood and energy level as well as your milk supply. If you're patient and give your body time to do its work, you may be surprised at how much weight you lose naturally."
Source : http://www.babycenter.com/0_postpartum-exercise-is-your-body-ready_196.bc
2- 1 hour of exercise everyday for women over 40 (?)
"Now, a new study reveals women over 40 may need to spend considerably more time working out just to maintain a healthy weight.
Brigham and Women's Hospital (BWH) researchers followed more than 34,000 healthy American women for 13 years to examine who kept weight off and reported that those who were active for an hour a day maintained their weight, while their less-active counterparts didn't.
Don't get frustrated just yet. The findings don't mean you need to live in the gym just to button your pants.
"What this study says, especially in women over 40, is that you have to honor the energy in-calories burned equation," said Pamela Peeke, M.D., the author of "Body for Life for Women" and a spokesperson for the American College of Sports Medicine. "Most women after the age of 40 are not doing anywhere near the level of physical activity that they need, and they're eating like they're 20-year-olds."
Metabolism peaks in your 20s and declines after, explains Peak. By the time you're 40, if you haven't modified your eating habits to accommodate your decreased caloric need, you're setting yourself up for weight gain.
"Women just need a reality blast," Peeke said. "You can't eat with abandon, go to jazzercise three days a week and expect to cut calories. That doesn't work."
So, what are you supposed to do?
Reign in your calories by satisfying cravings with smaller, nutrient-rich portions. For example, opt for one decadent piece of chocolate over a bag of M&Ms.
And, yes, you'll have to burn more calories. But logging in 60 minutes of exercise doesn't have to mean hour-long sweat sessions at the gym. It does mean you'll have to increase the intensity at which you complete daily activities. Two brisk 15-minute walks with your dog eliminates half of that 60-minute quota. If you walk to get your lunch instead of ordering it, you've got even less of a workout waiting for you at the end of the day.
The hour-long workout guideline isn't new to those who study exercise and obesity according to John M. Jakicic, Ph.D., who serves as the Director for the University of Pittsburgh's Physical Activity and Weight Management Research Center. An hour of exercise per day is already recommended for children. Additionally, the study supports similar findings that have been presented, but used smaller numbers of test subjects or were shorter in length.
Are you still stressed about the new guidelines? According to the American Heart Association, a half hour of exercise a day five days per week will still give you health benefits like cutting your diabetes and cancer risk while improving your heart health.
"These findings shouldn't obscure the fact that for health, any physical activity is good, and more is better," I-MinLee, M.D., ScD, study researcher said in a press release. "It is important to remember that weight is only one aspect of health." Source : http://www.thatsfit.com/2010/03/24/exercise-guidelines-hour-workout-a-day/
Brigham and Women's Hospital (BWH) researchers followed more than 34,000 healthy American women for 13 years to examine who kept weight off and reported that those who were active for an hour a day maintained their weight, while their less-active counterparts didn't.
Don't get frustrated just yet. The findings don't mean you need to live in the gym just to button your pants.
"What this study says, especially in women over 40, is that you have to honor the energy in-calories burned equation," said Pamela Peeke, M.D., the author of "Body for Life for Women" and a spokesperson for the American College of Sports Medicine. "Most women after the age of 40 are not doing anywhere near the level of physical activity that they need, and they're eating like they're 20-year-olds."
Metabolism peaks in your 20s and declines after, explains Peak. By the time you're 40, if you haven't modified your eating habits to accommodate your decreased caloric need, you're setting yourself up for weight gain.
"Women just need a reality blast," Peeke said. "You can't eat with abandon, go to jazzercise three days a week and expect to cut calories. That doesn't work."
So, what are you supposed to do?
Reign in your calories by satisfying cravings with smaller, nutrient-rich portions. For example, opt for one decadent piece of chocolate over a bag of M&Ms.
And, yes, you'll have to burn more calories. But logging in 60 minutes of exercise doesn't have to mean hour-long sweat sessions at the gym. It does mean you'll have to increase the intensity at which you complete daily activities. Two brisk 15-minute walks with your dog eliminates half of that 60-minute quota. If you walk to get your lunch instead of ordering it, you've got even less of a workout waiting for you at the end of the day.
The hour-long workout guideline isn't new to those who study exercise and obesity according to John M. Jakicic, Ph.D., who serves as the Director for the University of Pittsburgh's Physical Activity and Weight Management Research Center. An hour of exercise per day is already recommended for children. Additionally, the study supports similar findings that have been presented, but used smaller numbers of test subjects or were shorter in length.
Are you still stressed about the new guidelines? According to the American Heart Association, a half hour of exercise a day five days per week will still give you health benefits like cutting your diabetes and cancer risk while improving your heart health.
"These findings shouldn't obscure the fact that for health, any physical activity is good, and more is better," I-MinLee, M.D., ScD, study researcher said in a press release. "It is important to remember that weight is only one aspect of health." Source : http://www.thatsfit.com/2010/03/24/exercise-guidelines-hour-workout-a-day/
