LEGS & AGING
After 30, the body as a whole greatly benefits from maintaining physical fitness. The legs are a very important, if not the most important, muscle group of the body that is commonly under trained. More important than the legs as a whole is the pelvic floor. The pelvic floor muscles stretch from your pubic bone to the tail bone in both male and females. The common name is PC muscle, or Pubococcygeus. It is comprised of two muscles that are hammock-like in shape. Surprisingly, most adults are unaware of its existence and function.
PELVIC FLOOR FUNCTION
- SUPPORT PELVIC ORGANS
- CONTROL BLADDER AND BOWEL
- BREATHING
- SEXUAL FUNCTION
PELVIC ORGANS IN A MALE
The male reproductive organs can be found in the pelvis cavity. They consist of the ductus deferens, seminal vesicles, ejaculatory ducts, and, most importantly, the prostate. The pelvic floor muscles support these organs by holding them in place and playing a crucial role in their function.
PELVIC ORGANS IN A FEMALE
The female pelvic floor is like a hammock of muscles at the bottom of the pelvis that supports the bodies lower organs. At the front sits the bladder, Just behind it is the uterus, or womb, which connects downward through the vagina. At the back is the rectum. These muscles not only hold the organs in place but also help control urination, bowel movements, and play a role in sexual function.
BLADDER AND BOWEL CONTROL
The pelvic floor muscles tighten and relax giving you the ability to hold urine and stool within the body while also allowing a controlled release. A weak pelvic floor can result in dysfunction in urinating and moving the bowels.
BREATHING
The pelvic floor muscles support inhaling and exhaling breaths by contracting when exhaling and relaxing when inhaling.
SEXUAL FUNCTION
The pelvic floor muscles have roles in arousal and orgasm in males and females. For males, the pelvic floor is directly tied to one’s ability to get and sustain an erection, and the ability to prolong ejaculation. Most are unaware of just how important the pelvic floor is when it comes to sexual function. When we’re young, we tend to take the natural gifts of the body for granted. As we age, maintaining a strong pelvic floor is essential to a happy and healthy sex life in both men and women.
PELVIC FLOOR DYSFUNCTION
Pelvic floor dysfunction occurs when there is either not enough tension or too much tension. This results in pain and discomfort when engaging in sexual intercourse, urinating, and when passing stool. Pain in the genitals and rectum can also be associated with pelvic floor dysfunction, along with incontinence and constipation.
SIGNS OF A WEAK PELVIC FLOOR
- Leaking urine when coughing, sneezing, laughing, or running
- Premature ejaculation in men/loss of sexual pleasure in women
- Difficulty urinating, weak stream, difficulty starting urination for men
- Pain and discomfort in the genitals
WAYS TO STRENGTHEN YOUR PELVIC FLOOR
- Kegel exercises: There are many different variations for both men and women. It’s important to always do reverse Kegels as well, because they release the tension brought on by regular Kegels, which tighten the pelvic floor
- Deep squats
- Yoga
- Cycling
- Running
- Calisthenics
- Lunges
Having a strong pelvic floor aids in helping with a strong urine stream and bladder emptying and control in both men and women. It also fortifies men’s sexual performance, giving men the ability to prolong ejaculation and aiding in fuller, harder erections. The pelvic floor is directly tied to prostate health. Surprisingly, most men are unaware of the importance of the prostate when it comes to bladder control and ejaculation. Exercising the legs will only ensure you maintain a strong pelvic floor. That is why it is essential to include leg day in your fitness program for men and women especially above the age of 30.
FORMULATING A PLAN
Approaching the gym or an exercise routine can be intimidating, and even dangerous, for some. Here are some things to keep in mind when deciding what program is best for you. A good, solid workout routine should include all the muscle groups. As with all things, things done to completion perform optimally. The body is no different when it comes to working out. Exercising the legs also strengthens the pelvic floor, so that has to be an essential part of your routine. Rest days should be included in your routine as well. The body needs a chance to recover.
It’s best to crawl, walk, then run, so if you are new to working out, start slow. Be nice to yourself. Your body will return the favor with good, solid results that will only improve your life. If you find that your life is just too busy, with no space for exercise, something as simple as ten deep squats before you hop in the shower in the morning can make a difference. Try adding Kegels while driving to work, or doing 10 lunges after lunch.
The point is, there is certainly time somewhere to squeeze in some movement that is beneficial to your health. After all, you owe it to yourself to be the best you can be. Often, we can get caught up doing more for others than we do for ourselves. This can lead to less than satisfactory results when it comes to a fulfilling life. So, try taking a little time weekly to improve your body for longevity. It’s just as important as being there for everyone else.
