Start Strong: 6 Simple Daily Habits to Improve Your Pelvic Health This Year

As we step into a new year, it's the perfect time to focus on habits that enhance your overall wellness—starting with your pelvic health. The pelvic floor plays a key role in bladder control, core stability, and even sexual function, yet it's often overlooked. By incorporating these six simple habits into your daily routine, you can support a stronger, healthier pelvic floor while embracing a year of well-being.

1. Focus on Gratitude and Joy

I know you may be thinking, how does this help my pelvic floor? But your mental and emotional health profoundly impacts your pelvic floor. Stress often leads to tension in the body, including the pelvic muscles, which can contribute to pain or dysfunction.

Start your day by reflecting on one thing you're grateful for or doing something that sparks joy, like listening to your favorite music or enjoying a few quiet moments with your morning coffee. Prioritizing positivity can reduce stress, relax your pelvic floor, and improve overall health.

2. Hydrate

Staying hydrated is essential for your bladder and bowel health. Dehydration can irritate your bladder and lead to symptoms like urgency or frequency. Aim to drink 6-8 cups of water per day, depending on your activity level and climate.

Pro tip: Sip water consistently throughout the day rather than chugging large amounts at once to avoid overwhelming your bladder.

3. Get Your Fiber In

Your pelvic floor and digestive system work hand-in-hand. Straining during bowel movements puts undue pressure on your pelvic floor, which can lead to weakness or even prolapse over time.

Incorporate high-fiber foods like fruits, vegetables, whole grains, and legumes into your meals to promote regular, easy-to-pass bowel movements. Pair fiber with plenty of water to keep things moving smoothly.

4. Take a Brisk Walk

Movement is medicine for your pelvic floor. A daily brisk walk improves circulation, strengthens your core and pelvic muscles, and keeps your bowels functioning optimally.

Aim for at least 20-30 minutes of walking per day. Bonus: Walking outdoors can boost your mood, reduce stress, and encourage mindfulness, all of which benefit your pelvic health.

5. Use a Squatty Potty

The position you use in the bathroom matters! A squatting position helps relax the pelvic floor and aligns the rectum for easier, strain-free bowel movements.

A Squatty Potty or similar footstool elevates your knees while you're sitting, mimicking a more natural position for elimination. This small change can make a big difference in preventing strain and maintaining pelvic health.

6. End the Day with Diaphragmatic Breathing

Diaphragmatic breathing, or deep belly breathing, is a powerful way to relax your pelvic floor and calm your nervous system before bed.

To practice:

• Lie on your back or sit comfortably.

• Place one hand on your chest and one on your belly.

• Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.

• Exhale slowly through your mouth, feeling your belly fall.

Spend 5-10 minutes breathing this way to release tension, improve circulation, and promote restful sleep.

Small Habits, Big Impact

Improving your pelvic health doesn’t require a complete lifestyle overhaul. These six simple habits can be seamlessly woven into your daily routine, setting you up for a stronger, healthier pelvic floor in 2025.

If you’re experiencing symptoms like leakage, pelvic pain, or pressure, consider booking an appointment with a pelvic floor physical therapist for personalized support. Let this year be the one where you prioritize your pelvic health and start strong!