Exercise and Physical Activity - The Gathering Place, An Adult Day Center

  • How To Do Pelvic Floor Muscle Exercises

    pelvic floor muscle exercises

    Pelvic floor muscle exercises can help both men and women who leak urine by making the muscles that hold urine in the bladder stronger.

    Here’s how to do pelvic floor muscle exercises.

    1. Tighten the pelvic muscles that you use to prevent gas from escaping.
    2. Continue tightening the muscles going to the front of the pelvic area.
    3. Hold for 5 to 10 seconds before releasing. (If 5 seconds is too long, hold for as long as you can. Over time, try to hold longer until you reach 5 seconds.)
    4. Repeat 5 to 10 times. (If you can’t do 5 sets, start with 1 or 2. Over time, try to increase to 5.)

    Also practice contracting and relaxing the pelvic floor muscles quickly for 10 seconds. (If 10 seconds is too long, start with less time.) Do this 5 to 10 times. (If you can’t make it to 5 sets, start with fewer sets.)

  • Maintaining A Healthy Weight

    Maintaining a healthy weight is important for overall health and well-being.

    Older people who don’t get enough of the right nutrients can be too thin or too heavy. Some may be too thin because they don’t get enough food. But others might be overweight partly because they get too much of the wrong types of foods. Keeping track of what you are eating could help you see which foods you should eat less of, more of, or not at all.

  • Staying Motivated to Stay Active

    Time, money, and energy are common barriers to exercise. Overcome these barriers and get motivated to stay active.  Physical activity is a great way for older adults to gain substantial health benefits and maintain independence. To make physical activity a routine habit , choose activities and exercises that are fun, motivate you, and keep you interested.