Benefits of Kegels
KEGELS HELP WOMEN AND MEN WITH URINARY INCONTENANCE
The pelvic muscle exercises known as Kegels (pronounced kay-guls) were developed almost 60 years ago and were the brainchild of Dr. Arnold Kegel. They were intended to reduce or eliminate urinary leakage and incontinence. Kegels were one of the first examples of biofeedback. Dr. Kegel measured muscle contraction strength with a device he called the “pelvic meter.”
Kegels are most often the treatment of choice for doctors treating patients who experience urinary leakage. When done regularly and properly, Kegels are highly successful in toning up the muscles responsible for controlling the bladder valve and muscles of the pelvic floor.
Over the past two decades, Kegels have become well recognized as a popular treatment for women. Many do not realize, however, that Kegels can be an equally effective treatment for men. Despite their effectiveness, however, patient compliance rate is low. The exercises can be difficult to teach and master. Many women become frustrated by the amount of time and dedication required before seeing results. Often this is because they are not performing Kegels properly and fail to target the correct muscles.
Men also frequently do not comply with doctors’ prescribed regimens. With the male population, however, the reason for noncompliance is frequently the opposite of what is seen with women. Men often over-exercise when told to do Kegels. And with Kegels, more is not always better. Men or women who do too many Kegels run the risk of ending up with tired bladder control muscles and a worse problem with incontinence than before.
How Many Kegels Are Too Many?
It is recommended that men or women beginning a Kegels exercise program begin by doing a single set of 10 repetitions for each individual type of Kegels prescribed. This can be repeated 2 to 3 times daily. A good number to shoot for is a total of between 30 and 80 reps each day. What is important is that you set your own pace and progress at your own speed.
As you notice the Kegels becoming easier you can increase the number of repetitions you do each day. While you must be careful not to overdo it, it is important that you challenge yourself in order to improve. It can take as little as 21 to 28 days before you notice improvement in bladder control. But don’t become discouraged if it takes longer. It is not uncommon for it to take up to 6 months before improvement becomes noticeable.
Remember this: the benefits you gain from doing regular Kegels will be lost if you discontinue your program. It is strongly recommended that you seek the advice of a medical professional before beginning any exercise program. This includes Kegels.