4 Awesome Health Benefits Of Kegel Exercises For Women & Men
Kegel Exercises Spice Up Your Sex Life & Provide Crucial Health Benefits.
Menopause, the permanent cessation of menstrual cycles, is a natural process. Even so, it negatively affects women’s sex lives. Women in their 40’s or 50’s often struggle with decreased sex drive, sexual dissatisfaction, and an inability to get orgasms.
Similarly, many men can get prostate problems once they reach 50. In addition, some may also have an overactive bladder. Both these conditions can cause sudden urges to urinate and feelings of incomplete urine passage.
While there are no specific medications to cure these conditions, Kegel exercises are a promising non-drug approach to relieving the symptoms in both women and men. Moreover, a growing body of evidence shows that Kegel exercises can be effective in treating urinary incontinence.
How Do Kegel Exercises Benefit Women & Men?
Kegel exercises refer to a group of exercises that strengthen the pelvic floor muscles. The pelvic floor muscles lie in the region between your thighs and are necessary for regulating the bowel and bladder control. Strong pelvic floor benefits the reproductive organs and support your small intestines and rectum.
Various factors such as a prostate surgery, childbirth, and certain chronic diseases like diabetes can weaken the pelvic floor muscles and cause problems.
Before you start doing Kegel exercises, you should first find your pelvic floor muscles. One easy way to find them is to stop urinating mid-stream and focus on the muscles that just helped to stop the urine flow.
Now, empty your bladder and lie on your back with your knees bend and apart. Contract the pelvic floor muscles for a few seconds, say 3 seconds, and then release them for 3 seconds. Repeat the same for five minutes. Make sure to practice the exercises two to three times a day for at least a few months to get noticeable benefits.
Sexual Function & Incontinence.
1. Kegel exercises improve sexual function in postmenopausal women
One of the most effective pelvic floor exercises, Kegel exercises are a simple yet an effective way to improve sexual function in postmenopausal women.
A 2017 study published in The Journal of Sexual Medicine found that women who received a formal sex education and practiced Kegel exercises for twelve weeks attained higher scores of orgasm and satisfaction compared to those in the control group.
2. Kegel exercises improve quality of life in women with urinary incontinence
Urinary incontinence occurs when a person loses a small or large amount of urine involuntarily.
It is more common in women and could be linked to childbirth, pregnancy, and menopause.
According to a 2015 study, women who practiced home-based Kegel exercises with no supervision reported better urinary control.
In fact, the American College of Physicians (ACP) has already recognized Kegel exercises as one of the nonsurgical treatment options for women who have urinary incontinence.
Menopause & Prostate.
3. Kegel exercises can help reduce menopausal symptoms
Menopause can cause a multitude of signs and symptoms such as hot flashes, night sweats, painful intercourse, increased anxiety or irritability, depression, and frequent urination.
One study looked at the effects of education on menopause, relaxation techniques, nutrition and fitness exercises, and Kegel exercises on the severity of menopausal symptoms.
After eight weeks, the researchers found that intervention group had received a significant reduction in most menopausal symptoms including depression and anxiety.
4. Kegel exercises help men with prostate problems
An enlarged prostate also called benign prostatic hyperplasia (BPH) is common in men aged 50 or above.
BPH can cause frequent urges to urinate and feelings of incomplete urine passage.
Kegel exercises help strengthen the muscles that lie below the bladder and hence give you a better control over the bladder.
In fact, some men may regain a complete bladder control with a long-term practice of Kegel exercises.
The Bottom Line.
Whether you're a man or a woman, take time out of your day to do your Kegel exercises. It can improve symptoms of menopause and strengthen your prostate.
And, you will receive a side benefit of an improved sex life, and that's a great thing!
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