Benefits of Losing Body Fat

Losing only 5% of your body weight doesn’t sound like much does it? However it could mean that you’re well on your way to dropping a dress size, plus there are significant health benefits too, aside from looking better and feeling more energetic.

Research has shown that a loss of 5-10% of your starting weight can make a real difference. For a lot of people, losing 5% body fat is enough to reduce the risk of developing type 2 diabetes and may also help to lower your blood pressure too.

It has been proven that this weight loss success can provide a host of health benefits which include:

–          Lowering your body’s cholesterol levels
–          Improving blood sugar control
–          Reducing aches and pains
–          Improving mobility
–          Improving your breathing
–          Enabling you to sleep better
–          Reducing the risk of sleep apnoea
–          Preventing angina which is chest pains caused by decreased oxygen to the heart
–          Decreasing your risk of sudden death from heart disease or stroke
–          Reducing the risk of certain cancers
–          Reducing the need for regular medication

Many people who have lost 5-10% of their body weight report improvements in quality of life which shows the weight loss will benefit your emotional health hugely. A noticeable reduction in depression symptoms, increased energy plus a more positive attitude to life have been other improvements reported by those after weight loss success.

When it comes to weight loss, many can be very hard on themselves and will not be content or happy until they have lost three or four times the amount necessary to start seeing a difference.

It is utterly important to be realistic about your weight loss goals and how long it will take to achieve them. Don’t discount the small losses you’ve accomplished either, as these are very significant and should spur you on to losing more weight. If you lose a lot of weight too quickly, this is more likely to result in your weight yo-yoing and this will undermine your efforts and ultimately go against you.

You will keep yourself motivated by breaking your weight loss journey into manageable steps of 5-10%. However if you have a lot of weight to lose, reaching your goal may seem like a daunting task, but you don’t have to worry! If you set yourself measurable targets, this will help you stay on track and keep you focused.

As you achieve each goal, your level of motivation will increase to keep you going and achieve your goal weight.

Remember…
As you lose weight, your overall energy needs are also naturally reduced. You will need to step up your daily activity levels to counteract this and to resume your weight-loss rate. These small adjustments will make all the difference and get you back on track.

How much weight would you have to lose to reduce your body weight by 5%?

Top Fitness Trends For 2019

The trends that have staying power (such as HIIT training and group workouts) are ones that are easily accessible in everyday life. and deliver results, fast. Wearable technology is seeing a resurgence, taking the first place for 2019 (after dropping to 3rd place in 2018). Here are some of the top 2019 fitness trends along with their health pitch or claim, plus a takeaway for how you can integrate them into your current fitness plan.

STREAMING WORKOUTS

The Trend: Streaming workouts allow you to have the convenience of an instructor-led workout accessible no matter where you are. If you travel a lot and are stuck in hotel rooms, or if you’re unmotivated to get to the gym and go to an in-person class, these streaming workouts are for you.

The Verdict: As with all exercise, consistency is key. I’d recommend trying a streaming workout for a month, and track how often you use it. Then take the amount you paid for the subscription for the streaming workouts, and divide it out into how many workouts you actually did. Then decide if it's financially worth it to you. Celebrity trainer Joey Thurman (creator of the Joey Thurman fit app) warns that with streaming workouts, you don’t have a professional checking your form and prescribing the right exercises for yourbody, so you could risk injuring yourself or enforcing bad habits. So it may be worth scheduling a session or two with a personal trainer in person first to get instruction on proper technique. “All in all,” he says, “If it’s a reputable source, trainer, coach and company, you should be fine.”

The Takeaway: If you have an erratic schedule or travel often, the convenience of having workouts ready to play wherever you are can help you stick with a routine. What’s the difference between buying a subscription to streaming workouts and searching for workouts on YouTube, you ask? Good question. If you’re financially invested in a workout program, you’re more likely to stick to it. So while the free workouts may be tempting, the financial commitment may help keep yourself accountable.

HIIT WORKOUTS

The Trend: Traditionally, the benefit of HIIT workouts (high intensity interval training) is that you can get a big bang for your exercise buck. By pushing yourself through interval training, and alternating between high intensity and lower intensity, you’re all in for a shorter workout that rarely provides breaks or time to catch your breath. HIIT is being incorporated into more and more workouts – from boutique gyms to bootcamps. They’re even starting to pop up in Pilates classes and yoga classes. 

The Verdict: According to Thurman, “This is a trend that never should go away.” He says that the point of HIIT is to, “Go hard or go home!” He has his clients do these workouts on their own one to three times a week and incorporates HIIT into his training sessions. Research shows that high intensity interval training is one of the best ways to burn fat quickly. By pushing your body full force for a shorter amount of time, you’re getting a strength training workout, cardio workout and a full-body workout all at once.

The Takeaway: You don’t need a fancy HIIT class to incorporate this trend into your workout. You can apply the HIIT training principles to any workout that you’re already doing. If you’re the queen of cardio, you can make your cardio workout more effective by changing your speed or changing the difficulty every few minutes. Or you could add 30 second sprints every few minutes. If you’re doing a strength training workout, you can cut out breaks in between sets and add in some cardio bursts to get your heart rate up. If you’re looking to spice up your yoga or Pilates routine, move through some parts of the sequence faster and go slower through other parts.

GROUP TRAINING CLASSES

The Trend: If you’re motivated by a competitive spirit or can't afford one-on-one training but would like direction from a fitness instructor, group training classes are a popular trend that allows participants to use the energy of a group to push through a workout.

The Verdict: Group training classes can serve as a good motivator to push yourself harder or faster compared to the people around you. One study found that 95 percent of those who started a weight-loss program with friends completed the program, compared to a 76 percent completion rate for those who tackled the program alone. Other studies confirm that working out with a partner significantly increases time spent exercising. Plus, with an instructor-led workout, you can bank on a good, hard workout, that doesn't take much forethought or planning on your part. However, Thurman warns, “Beware that everyone is doing the same workout, and one instructor has to watch 20 or 30 of you. Be sure to keep strict form and always speak up if something doesn’t feel right!”

The Takeaway: Enlisting a group mentality can help when your motivation starts to wane. Consider working out with a group of friends in your living room, joining a run club for weekly jogs in the park or signing up for a group training class to help hold yourself accountable and push yourself harder.

WEARABLE TECHNOLOGY

The Trend: Wearable trackers are definitely here to stay. They’re helping everyday people track their health on many different levels. From encouraging you during a tough workout to giving you feedback on your sleep, there’s a tracker to suit your needs.

  

The Verdict: Many of my clients use trackers in addition to their other health and fitness goals. For example, one of my clients has a tracker and tries to close her “rings” everyday. She has a step goal (10,000), a water goal (she has to manually enter this), and a sleep goal (a minimum of 6 hours) to meet. This is in addition to her other goals that help with weight loss. But when she closes her rings, it gives her an extra confidence boost. So while trackers are great, I’d recommend using them as a supplement to other goals. Thurman echoes this, “Wearing a smart watch is great … if you use it correctly. It’s nice that you hit your 10,000 steps a day, but how many steps were you taking before you got the watch?”

The Takeaway: Take the wearable technology with a grain of salt. Thurman even says, “Sometimes technology gives you a reason to slack off. They can also give you a false sense of accomplishment by overestimating your calorie burn or how hard you worked.” So use this tool to help keep you on track, but don’t rely on them fully.

HIRING A PERSONAL TRAINER

The Trend: When you’re working with a personal trainer, all you have to do is show up and let him/her do the coaching. A personal trainer not only provides a well-rounded and educated workout for you, but also ensures accountability with the appointments. Thurman (who, as a personal trainer, admits he's biased) says, “For the most part, I would say this is the best way to get you the most efficient workout and results the fastest.”

The Verdict: As a certified personal trainer myself, I know the kind of results we can deliver. But sometimes I cringe when I see trainers in the gym staring off or checking their phones instead of checking the form of their clients. Make sure you have an attentive trainer who pushes you, but never makes you feel like it’s “all pain and no gain.” Ideally you want to feel like you’re working together with the trainer.

The Takeaway: “Make sure the trainer knows what they’re doing, will push you safely, is certified, and will give you 95 percent of what you want and 5 percent of what you need,” says Thurman. Communicate with your trainer so that you’re both on the same page, and if one isn’t working out for you, shop around for someone with a coaching style that fits your needs. If expenses are an issue, go to one personal training session a week and ask for a written out workout routine that you can follow for a few other days during the week. It is also important to know that trainers realize it won't be a life long partnership! The goal is to help you reach your goals and equip you with the tools you need to succeed on your own. So be honest about how many sessions you can afford and what you hope to accomplish in that time.

NOT ON THE LIST BUT SHOULD BE: MEDITATION BECOMES MAINSTREAM IN FITNESS

The Trend: Working out the mind is becoming almost as popular as working out the body. By practicing meditation and mindfulness, you’re able to be more in tune with your body and how you’re feeling. Whether you flow through a moving meditation (like in a yoga class) or set aside time each day to sit in a traditional pose and meditate, it’s becoming more and more common for people to have their own personal meditation practice.

The Verdict: Thurman says, “Meditation has been around for thousands of years for a reason … it works! The mind is a powerful thing, and I suggest getting to know yourself.” He also says that we can utilize our own energy for good or bad, and I’ve noticed this with my clients as well. When we go through positive body-image meditations, their outlook on themselves slowly (but positively) changes. What’s more, along with the mental effects of meditation, research shows that there are also physiological effects from meditation. Pain reduction, improvement in immune system, increasing blood flow to the heart, and decreasing cortisol are just a few of the effects that are similar to the effects of exercise.

The Takeaway: You can integrate meditation into your everyday life by using meditation apps. There are also some boutique studios that specialize in meditation, and even some mainstream gyms now offer meditation classes. The practice of mindfulness can also be brought into any workout — not just traditional meditation. Bring your awareness to a certain body part during a bootcamp session or pay attention to your breathing pattern as you run on a treadmill. Not only will you quiet your mind, but focusing specifically on certain aspects of your body may also push you to work harder and better target muscle groups.

Make Your New Year Resolution Work

1. Dream big 

Audacious goals are compelling. Want to compete in a marathon or triathlon? Lose 50 pounds or just enough to fit into clothes you once loved? With perseverance, encouragement, and support, you can do it. An ambitious aim often inspires others around you. Many will cheer you on. Some will be happy to help in practical ways, such as by training with you or taking on tasks you normally handle in order to free up your time.

2. Break big dreams into small-enough steps 

Now think tiny. Small steps move you forward to your ultimate goal. Look for surefire bets. Just getting to first base can build your confidence to tackle — and succeed at — more difficult tasks. Don't disdain easy choices. If you start every plan with "Make list," you're guaranteed to check one box off quickly. That's no joke: a study on loyalty programs that aim to motivate consumers found giving people two free punches on a frequent-buyer card encouraged repeat business. So break hard jobs down into smaller line items, and enjoy breezing through the easy tasks first.

3. Understand why you shouldn't make a change

That's right. Until you grasp why you're sticking like a burr to old habits and routines, it may be hard to muster enough energy and will to take a hard left toward change. Unhealthy behaviors like overeating and smoking have immediate, pleasurable payoffs as well as costs. So when you're considering a change, take time to think it through. You boost your chance of success when the balance of pluses and minuses tips enough to make adopting a new behavior more attractive than standing in place. Engaging in enjoyable aspects of an unhealthy behavior, without the behavior itself, helps too. For example, if you enjoy taking a break while having a smoke, take the break and enjoy it, but find healthier ways to do so. Otherwise, you're working against a headwind and are less likely to experience lasting success

4. Commit yourself

Make yourself accountable through a written or verbal promise to people you don't want to let down. That will encourage you to slog through tough spots. One intrepid soul created a Facebook page devoted to her goals for weight loss. You can make a less public promise to your partner or child, a teacher, doctor, boss, or friends. Want more support? Post your promise on Facebook, tweet it to your followers, or seek out folks with like-minded goals online.

5. Give yourself a medal

Don't wait to call yourself a winner until you've pounded through the last mile of your big dream marathon or lost every unwanted ounce. Health changes are often incremental. Encourage yourself to keep at it by pausing to acknowledge success as you tick off small and big steps en route to a goal. Blast your favorite tune each time you reach 5,000 steps. Get a pat on the back from your coach or spouse. Ask family and friends to cheer you on. Look for an online support group. Or download the "Attaboy" app for your iPhone or iPod to enjoy a stream of compliments whenever you need to hear it.

6. Learn from the past

 Any time you fail to make a change, consider it a step toward your goal. Why? Because each sincere attempt represents a lesson learned. When you hit a snag, take a moment to think about what did and didn't work. Maybe you took on too big a challenge? If so, scale back to a less ambitious challenge, or break the big one into tinier steps. If nailing down 30 consecutive minutes to exercise never seems to work on busy days, break that down by aiming for three 10-minute walks — one before work, one during lunch, one after work — or a 20-minute walk at lunch plus a 10-minute mix of marching, stair climbing, and jumping rope or similar activities slipped into your TV schedule.

7. Give thanks for what you do

Forget perfection. Set your sights on finishing that marathon, not on running it. If you compete to complete, you'll be a winner even if you wind up walking as much as you run. With exercise — and so many other goals we set — you'll benefit even when doing less than you'd like to do. Any activity is always better than none. If your goal for Tuesday is a 30-minute workout at the gym, but you only squeeze in 10 minutes, feel grateful for that. It's enough. Maybe tomorrow will be better.

Why Do Muscle Tighten Up?

So, what causes muscle tightness? During periods of prolonged inactivity, for example, long days and weeks working at a desk, some muscles can get tight as a result of their restricted movement.  When you are seated at a desk, your hips are in a bent, or flexed, position. This puts the muscles on the front of the hip (hip flexors) in a shortened position, and the muscles on the back of the hip (glutes ) in a lengthened position. In addition, as you sit at a desk reaching forward to work on a computer, your chest muscles (pectorals) will be in a shortened position, while your upper back muscles (rhomboids) will be in a lengthened position. Over time, this can result in muscle imbalances with the shortened muscles becoming “tight” and the lengthened muscles becoming weak.   If you look around you, you’ll notice many people have developed poor posture with forward rounded shoulders and underdeveloped glutes .  The key to preventing this tightness due to decreased range of motion is three-fold.  It is important to maintain porter posture, even while seated.  You should also specifically strengthen those small muscles which have become lengthened and weak.  Lastly, you should make sure to stretch the tightened muscles, specifically the chest and hip flexors. 

Another time when muscles tighten up is during exercise, for example, a muscle cramp.  Cramps are unpleasant, often painful sensations caused by a variety of factors that include muscle fatigue, low sodium, or low potassium.  Muscle cramps can also happen even when you’re not exercising.  When muscles contract, the muscle fibers shorten, increasing tension in the muscle. When the contraction is completed, the muscle fibers lengthen and decrease tension.   During a muscle cramp, however, the muscle fibers remain shortened and are unable to lengthen due to fatigue or improper hydration and nutrition.  Forcibly stretching the muscle when it is in such a tight, contracted form can tear the muscle fibers and lead to injury.  Allow the muscle spasm to relax and recover before attempting to stretch out the cramp.  In order to prevent these from occurring in the future, make sure to be properly hydrated, properly fed, and not overly fatigued when exercising. If engaging in exercise bouts lasting longer than 60 minutes, consuming an electrolyte replenishing drink may help prevent muscle cramps.

Muscles can also tighten up following exercise. This is felt as muscle soreness.  Delayed onset muscle soreness (or DOMS) can be felt as pain and stiffness in the muscles for 24 to 72 hours post-exercise.  DOMS is most intense following exercises that focus on eccentric contractions where a weight is lowered or slowed. Examples of eccentric exercises include the downward phase of a bicep curl, or downhill running. The soreness and tightness felt is a result of small ruptures within the muscle.  It can be prevented by gradually increasing the intensity of a new exercise program.  While the soreness will usually disappear within 72 hours of onset, increased blood flow to the sore area, either by moderate intensity exercise or massage may help alleviate soreness.  Stretching does not prevent soreness; however, it is still important to perform some static (holding) stretches after exercise to maintain or improve flexibility.

Proper exercise, stretching, and nutrition strategies can help prevent and correct what can be called muscle tightness.  Proper posture, choice of exercises, and stretches will prevent tightness due to decreased range of motion.  Proper exercise intensity, as well as pre, during, and post-exercise hydration and nutrition can help prevent muscle cramps.  Appropriate exercise progression and static stretching after exercise will help prevent DOMS and maintain range of motion, respectively.

Reducing The Risk of Diabetes

What is Diabetes?
Diabetes mellitus is a group of diseases characterized by persistently high levels of blood glucose. In a healthy person, carbohydrates are broken down into glucose, which the body’s cells use for energy. When glucose enters the bloodstream, insulin (a hormone secreted by the pancreas) signals the body’s cells to take up glucose from the bloodstream and transport it into the cell where it can be used for immediate energy. Insulin also mediates the process of converting glucose that is not needed immediately to glycogen so that it can be stored in the liver and muscles for later use. When glucose levels drop, the pancreas stops secreting insulin until more glucose enters the bloodstream.

Type 1 diabetes (T1D)—or insulin-dependent diabetes—is an autoimmune disease in which a person’s immune system destroys the insulin-producing beta cells of the pancreas. T1D is the more serious form of diabetes and accounts for approximately 5% of diabetes cases. It is thought that a genetic variant predisposes certain people to T1D. People with T1D must take insulin injections or infusions daily.

Type 2 diabetes (T2D)—or non-insulin dependent diabetes—accounts for the majority (90-95%) of diabetes cases. In T2D, the body produces insulin, but isn’t able to use it properly. Both genetics and lifestyle play a role in the development of T2D. Type 2 diabetes typically develops slowly. In the early stages, cells throughout the body become resistant to the effects of insulin—a condition known as insulin resistance. Over time, the body may stop producing sufficient insulin altogether. The processes of glucose uptake by the body’s cells and the conversion of glucose to glycogen begin to fail. The consequence is higher levels of circulating blood glucose. 

Risk Factors
Diabetes is caused by a combination of environmental factors, lifestyle behaviors and genetic susceptibility. Nonmodifiable risk factors include age, ethnicity, family history and biological factors. While these factors play a critical role in a person’s risk for developing diabetes, several risk factors can be controlled. Read on to learn five things you can do to reduce your risk for diabetes.

1. Eat more whole grains.
A healthful diet in general is associated with a decreased risk of diabetes. However, one dietary habit in particular seems to have a profound effect on a person’s risk for diabetes: consumption of whole grains. There is strong evidence that diets abundant in whole grains have a protective effect against the development of diabetes (van Dam et al., 2002). The bran and fiber found in whole grains such as quinoa, brown rice and whole-grain breads help to stabilize blood glucose levels in the body. Refined grains, such as white bread, donuts and sugary cereals, have the opposite effect and produce spikes in blood glucose levels. The Dietary Guidelines for Americans recommend making half the grains you eat whole. Additionally, a prospective cohort study published by the Public Library of Sciences found that women who averaged two to three servings of whole grains a day were 30% less likely to develop type 2 diabetes than those who seldom consumed whole grains (de Munter et al., 2007).

2. Get enough sleep.
You know that sleep is important for feeling your best every day, but did you know that chronic sleep deprivation could influence your risk of diabetes? People who are sleep deprived are at an increased risk for metabolic syndrome, which is a combination of risk factors that often precipitates chronic disease, including diabetes. One symptom of metabolic syndrome is impaired glucose metabolism—a sign of prediabetes. Chronic sleep deprivation can alter your body’s hormone regulation, causing less insulin to be produced and an increase in stress hormones such as cortisol. The aggregate effect is potentially elevated glucose in the bloodstream. Aim for at least seven hours of quality sleep each night. If you have trouble falling asleep or staying asleep, evaluate your personal sleep habits. Sleep can often be improved by adopting a few simple sleep, hygiene promoting behaviors. If you think your sleep problems are more serious, talk to your doctor.

3. Get at least 150 minutes of aerobic exercise each week.
You’ve heard for years that exercise can improve your overall health. According to the American Diabetes Association, two types of exercise are important for reducing your risk for diabetes: aerobic exercise and strength training. Aerobic exercise helps your body use insulin more efficiently. Thirty minutes of moderate-intensity exercise at least five days a week is the goal, but if 30 minutes seems overwhelming in the beginning, start with 10-15 minutes and build from there.

4. Do strength training.
The other type of exercise that can help to reduce your risk of developing diabetes is strength training. While aerobic exercise helps your body use insulin more efficiently, strength training makes your muscle cells more sensitive to insulin, which helps to lower blood glucose levels. Use the following industry guidelines to plan your strength-training program:

◦ Select eight to 10 exercises that target the major muscle groups.

◦ Choose multijoint exercises (those affecting more than one muscle group) over single-joint exercises.

◦ Train each muscle group for a total of two to four sets, completing eight to 12 repetitions per exercise.

◦ Perform resistance-training exercises for each major muscle group two to three nonconsecutive days per week, with at least 48 hours of recovery between sessions.

5. Manage your stress.
Try to do something stress-reducing daily. According to the American Diabetes Association, stress management plays an important role in reducing the risk of type 2 diabetes and managing the disease after a diagnosis. Lifestyle behaviors associated with unchecked stress, such as poor sleep hygiene, poor eating habits and lack of adequate physical activity, increase a person’s risk for diabetes, but stress hormones such as cortisol may have a direct effect on blood glucose levels (Virtanen et al., 2014). The stress paradox can make it seem impossible to fit in stress-reducing activities such as exercise or meditation when you already feel like you’re spread too thin. But even just a few minutes of deep breathing every day can help to subdue your body’s fight or flight stress response.

Festively Fit: Thrive Through The Holidays

The Good News: There is a Better Way!

If all this sounds familiar, your first step is to change your mindset. Practicing sound nutrition, health and fitness habits is vital to life-long wellness. Healthy eating, effective physical activity and regular rest are practices that should become part of who you are and essential to your daily life, just like brushing your teeth or taking a shower. This shift in mindset sets the stage for greater self-empowerment and self-confidence, as well as a transition in locus of control from external to internal.

The key is to recognize that you have the power to transform your life and live it to the fullest during times of joy, trouble, hardship, success, holidays and festivities by applying key foundational behavioral principles. When you do that, you won’t get bogged down with seemingly endless challenging choices in every situation.

If you make the following key foundational behaviors a priority, circumstantial, seasonal and unexpected events won’t have the power to derail you. Each 

“Festively Fit Tip” showcases an example of how you can apply these behaviors in real situations.

1) Drink water

Choose to drink water over anything else. Cold or hot herbal teas are a good option, too. Drink two cups of water when you first wake up in the morning and when you feel hungry outside of your regular mealtime/regular snacks.

Festively Fit Tip: When you arrive at a holiday party, drink two cups of water or herbal tea before you start eating.

2) Move more, sit less

If you have the option of standing versus sitting, stand. If you have the option of walking versus driving, walk. If you have the option of moving about versus standing, move about. Daily physical activity and structured exercise, including cardio, strength and flexibility exercises, are a part of a healthy daily routine.

Festively Fit Tip: When you attend a holiday party or an event, find a way to avoid sitting for the majority of the time (move about the room, start a dance party, etc.)

3) Something positive is better than nothing

Get away from an all-or-nothing mindset. If you don’t have time for a full workout, do 10 minutes of exercise and you’ll reap some positive benefits. If you forgot to add any fruits or vegetables to your meals during the day, add an apple at night. Apply this principle where it makes sense.

Festively Fit Tip: Focus on nutritious foods during the holidays rather than on what you shouldn’t eat. Each time you eat at home or at a holiday party, add things to your plate that are good for you, such as vegetables, fruit, nuts or other healthy proteins or grains.

4) Take control 

Focus. Reflect. Ask yourself: Is this behavior good for me? Be mindful. Choose wisely. Follow-through.

Festively Fit Tip: When you are at a party and about to fill your plate with all the goodies from the buffet, pause and ask yourself: Is it time to eat now? What have I already eaten today? What is available here that is considered healthy?

5) Half is enough

Eat only half of the less-nutritious foods on your plate. If you take a cookie, for example, eat half of it and pack the other half for another day.

Festively Fit Tip: At a holiday party or event, serve yourself only half of what is on the serving platter. For example, if you want a brownie, cut it in two on the serving platter and only serve yourself half (and don’t go back for seconds).  

Pelvic Floor Muscles

Pelvic floor muscles

Having strong pelvic floor muscles gives us control over the bladder and bowel. Weakened pelvic floor muscles mean the internal organs are not fully supported and you may have difficulty controlling the release of urine, faeces (poo) or flatus (wind).

Common causes of a weakened pelvic floor include childbirth, obesity and the associated straining of chronic constipation. Pelvic floor exercises are designed to improve muscle tone and prevent the need for corrective surgery.

What are pelvic floor muscles?

Pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. The pelvic organs are the bladder and bowel in men, and bladder, bowel and uterus in women. The diagram below shows the pelvic organs and pelvic floor muscles in women (right) and men (left).

The pelvic floor muscles stretch like a muscular trampoline from the tailbone (coccyx) to the pubic bone (front to back) and from one sitting bone to the other sitting bone (side to side). These muscles are normally firm and thick.

Imagine the pelvic floor muscles as a round mini-trampoline made of firm muscle. Just like a trampoline, the pelvic floor is able to move down and up. The bladder, uterus (for women) and bowel lie on the pelvic floor muscle layer.

The pelvic floor muscle layer has hole for passages to pass through.There are two passages in men (the urethra and anus) and three passages in women (the urethra, vagina and anus). The pelvic floor muscles normally wrap quite firmly around these holes to help keep the passages shut. There is also an extra circular muscle around the anus (the anal sphincter) and around the urethra (the urethral sphincter).

Although the pelvic floor is hidden from view, it can be consciously controlled and therefore trained, much like our arm, leg or abdominal muscles.

What do pelvic floor muscles do?

Pelvic floor muscles provide support to the organs that lie on it. The sphincters give us conscious control over the bladder and bowel so that we can control the release of urine, faeces (poo) and flatus (wind) and allow us to delay emptying until it is convenient. When the pelvic floor muscles are contracted, the internal organs are lifted and the sphincters tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and faeces.

Pelvic floor muscles are also important for sexual function in both men and women. In men, it is important for erectile function and ejaculation. In women, voluntary contractions (squeezing) of the pelvic floor contribute to sexual sensation and arousal.

The pelvic floor muscles in women also provide support for the baby during pregnancy and assist in the birthing process.

The muscles of the pelvic floor work with the abdominal and back muscles to stabilise and support the spine.

What can make these muscles loose?

Pregnancy and childbirth for women

Straining on the toilet

Chronic coughing

Heavy lifting

High impact exercise

Age

Obesity

How can I strengthen these muscles?

The first thing you need to do is find out which muscles you need to train. It is very important to correctly identify your pelvic floor muscles before moving into a regular pelvic floor muscle exercise program. To find out how to find and strengthen your pelvic floor muscles, see the links below.

• Pelvic floor muscle exercises for women
• Pelvic floor muscle exercises for men