Exercise and keep a toned perineum

Do you play sports and you like that? Yes, but leaks sometimes occur, which can restrict you in your activity ... Or you know that it can happen and want to prevent this inconvenience. Solutions exist.

Leaks that occur during the sport? It is the incontinence of effort , which indicates a lack of tonicity of the perineum , but also poorly performed exercises. We often do not dare to talk about it , but precautions and solutions exist.

An association, Sport and specificities for women , has become aware of the problem and offers various tips. As stated by the association, created by a physiotherapist and chaired by a gynecologist, the female anatomy was not sufficiently taken into account in the advice given for the training and the practice of the sport. And this is how women find themselves doing "abs" (with high intra-abdominal pressure), or warm up by jumping on site, in a deleterious way for their perineum. Result: leaks and often, avoidance of sports activity!

The association has therefore set up a "passport", which, in addition to helping to identify its perineal problems, gives advice on the directions to take depending on his sport (both in terms of breathing at the time of the effort, that of "perineal locking") and its problem and sensitizes on what to do (and avoid doing!) everyday. This passport is declined according to the ages of the life (cost: between 20 and 30 euros).

The association offers workshops for individuals, but also collaborates with sports associations, awarding a label certifying that the training is adapted to the female anatomy. The workshops are varied: they can take place in group or solo, can address the sexuality (the perineum having a major importance in the sexual relations), the particular case of the pregnant woman, or that of the teenager.

Two Great Things Exercise Is Guaranteed to Do For You

The Centers for Disease Control and Prevention as of last month were telling us two and a half hours of exercise could lower your risk for these diseases. You don't need to run a marathon or climb Half-Dome at Yosemite. You just need to do some moderate intensity aerobic activity. For any of you who don't know it, weight-bearing workouts (cables, weights etc.) are definitely aerobic...I know this first-hand. If you can handle it, doing more is better. Building up to something every day is the best. You can start slow and gradually get where you want to be.

According to Scientific American in a January 2009 article, they quote the Department of Health and Human Services (HHS) urging Americans to do moderate exercise for two and a half hours a week. They recommend brisk walking, water aerobics, or more vigorous running, swimming, or cycling for an hour and fifteen minutes a week. These are all good forms of exercise but are generally outside except for the cycling or running which you can do at the gym. I personally prefer weight-bearing exercise as it has many additional benefits such as weight-loss and toning and can be done indoors, even at home, all year. There is ample evidence now that exercise will add years to your life. People who are NOT couch potatoes live an average of three to seven years longer. You can get a lot of good stuff done in those extra years and have a lot of fun.

But these things are still not the ones I want to tell you about. So let's move on to those. The 2 Great Things Exercise is Guaranteed to Do For You are:

1. Improve your mental health and mood

2. Build your self-confidence

As a psychotherapist, I am particularly interested in these two benefits. I have worked with many, many people who have come to me because of problems in these two areas.

Sleep is crucial for your immune system to build itself back up after the stresses that tear it down through much of the day. A mix of aerobic and muscle-strengthening exercise three to five times a week for 30-60 minutes can provide these benefits. They will also help keep your thinking, judgment and learning skills sharp as you age (even if you're young, there will be improvements).

Self-confidence is crucial to everything we do. Much like our bodies, we take it with us everywhere we go. Even though we can't see it, it has an enormous impact on our lives, especially the quality of our lives. When our self-confidence is high, we can accomplish anything, or at least be willing to attempt anything.

Taking risks is what every super-successful person will tell you is necessary for achieving high levels of success. Just ask Tony Robbins or Deepak Chopra.

When we feel insecure, we tend to be more introverted, less social and less willing to try new things and meet new people. Exercise stimulates those good endorphins we need to feel good and in turn our behavior is positively impacted.


Working out consistently lets you get better and better and feel stronger and stronger and like the way you look and feel. So why not take a plunge into exercising and get the two great things (not to mention the many other great things) exercise is guaranteed to do for you!