Pelvic strengthening for menopause and aging

As estrogen levels decrease in the female body during menopause, this causes many symptoms such as hot flashes, mood swings, fatigue, vaginal dryness, and muscle loss, including the muscles of the pelvic floor. Loss of pelvic floor muscles can increase the risk of incontinence and prolapse. Therefore, strengthening pelvic floor muscles is crucial during menopause.

As we age, the pelvic floor—muscles and connective tissues that support the bladder, bowels, and reproductive organs—naturally becomes weaker and less elastic. Muscle loss, reduced collagen, hormonal changes (especially after menopause), and slower nerve signaling can reduce support and control, leading to issues like urinary leakage, pelvic pressure or prolapse, bowel control changes, and reduced sexual sensation. These changes are influenced not only by age but also by lifetime stresses such as childbirth, chronic straining, coughing, or heavy lifting. Importantly, pelvic floor problems are not inevitable: staying active, avoiding excessive strain, maintaining a healthy weight, and doing proper pelvic floor exercises can help preserve strength and function at any age.