Living Strength Notes

Support your pelvic floor and joints with natural daily balance

As you age, it’s not just your body that changes—your priorities, your daily routine, and your recovery needs change. But that doesn’t mean life has to lose its mobility, energy, or enjoyment of being active. In this comprehensive article, we’ll cover: basic principles of pelvic floor support, practical exercise routines (including Kegels), daily joint strategies, recommended nutritional approaches, and natural options to supplement your regular diet—all in the form of simple, practical advice that you can start implementing today.

Why comprehensive support is important - movement, nutrition, regimen

Daily habits form the basis for long-term well-being. Movement stimulates metabolic processes and maintains muscle elasticity, proper nutrition supplies building material for tissues, and recovery (sleep, relaxation) allows the body to renew resources. If any of these elements is ignored, it is difficult to expect a sustainable result. That is why the “all in one” approach is the most effective: small steps in each area give a total positive effect. Supporting the pelvic floor and working with the deep muscles of the core is an example of how a simple practice (a few minutes daily) can change the quality of sensations in the body and add confidence during activities. And together with an adapted diet and sufficient drinking regimen, these simple steps are easily integrated into life.

Kegel exercises and basic pelvic floor exercises - what you need to know

The deep muscles of the pelvic floor act as an internal "framework" that maintains the stability of the body. Even if you haven't paid attention to them before, their training directly affects the feeling of control and comfort when moving.

Kegel practice is learning to control muscles through tension and relaxation. It is important to do it correctly: do not hold your breath, do not strain your buttocks or abs, breathe evenly. Start with short approaches and gradually increase the duration. I will give a step-by-step plan to get started.

Daily program

Warm-up

1–2 minutes of breathing exercises (diaphragmatic breathing).

Short contractions

10 repetitions of 3–5 seconds (tense, relax).

Long contractions

5 repetitions of 8–10 seconds with slow relaxation.

Additionally

2–3 sets of bridge (pelvic lifts) of 8–12 repetitions.

Tips for daily activity:

Try to move for at least 20–30 minutes every day (division into several approaches is possible).

Include exercises to stretch and strengthen muscles, especially around the hips, knees and lower back.

Avoid sudden and jerky movements; work smoothly and consciously.

Remember to warm up before classes and cool down afterwards.

Elishka Horakova, Certified Nutritionist

Elishka specializes in creating balanced strategies for maintaining health after 50, combining nutrition, movement and gentle natural solutions. She is convinced that staying active is not about strict restrictions, but about the right rhythm and gradual changes that become a natural part of life. In her consultations, Elishka draws attention to the importance of pelvic floor exercises, sufficient hydration and a varied diet. The nutritionist’s recommendation is not to look for quick results, but to build a system of small daily steps that over time bring tangible benefits to joints, muscles and overall body tone.

FAQ

It is better to focus on regularity than on intensity. You can start with 5-10 minutes every day; it is important that the practice is sustainable. After a week, you can gradually add a few more minutes.

Yes, the combination of movement and natural products often gives a synergistic effect. However, before including new components in your diet, it is worth consulting with a consultant, especially if you have individual nutritional characteristics.

In most cases, noticeable improvements in tone and a sense of control appear after a few weeks of regular practice. Consistency and a combination of several approaches are important.

No. Nutrition supports the body from the inside, but without movement it is more difficult to maintain mobility and stability. Both approaches complement each other.

For those who have complex nutritional needs, chronic fatigue, or any questions about the compatibility of components with their current diet. A consultation will help you choose a plan according to your personal characteristics.