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How to overcome your exercise fear if you're suffering from pelvic floor weakness

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How to overcome your exercise fear if you're suffering from pelvic floor weakness

As a new mum, it can feel like there are endless barriers when it comes to working out. From having less free time and spinning lots of plates, to operating on little sleep and being constantly needed by a little person, there are many reasons you might not have time to fit in exercise.

One barrier that personal trainer and post-natal fitness expert Nicole Chapman sees her new-mum clients struggle with is pelvic floor weakness. “As a specialist women’s personal trainer, I get a lot of clients who have urinary incontinence as a result of pelvic floor dysfunction and are told to not exercise,” Nicole says. “I see the psychological effect this has on many women in the way they go about their everyday life and the stigma wrongly attached to such diagnosis considering the amount of women who this affects.”

Indeed, more people than you might realise suffer from pelvic floor weakness. “Almost one-quarter of women at some stage in their life will experience pelvic floor dysfunction to varying degrees – and it will affect women differently at different stages of their life,” says Nicole, before adding: “It is however more commonly seen in women who are pregnant or have given birth, perimenopausal or menopausal women or older women with age degenerative frailty.”

Nicole Chapman specialises in women’s health

Though pelvic floor issues are a barrier when it comes to working out, Nicole shares her hopes for dispelling the idea that you can’t work out with a weak bladder.

“To see a change we need to start having more open and honest conversations surrounding incontinence and start empowering women to not only seek professional advice but support them with physical activity. There is so much you can do that will actually help your symptoms and that includes lifting weights.

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“A lot of women start training with me who have accepted incontinence issues or other symptoms as just ‘part of the result of childbirth’- this absolutely does not have to be accepted as part of your day-to-day life.

“It’s never too late to get help. We really need to change the narrative surrounding acceptance. I have many clients with prolapses and incontinence issues who are now running (even marathons), lifting impressive weights and their symptoms are now functional.”

Shot of a sporty young woman taking a break while exercising outdoors© Getty
Getting back into exercise after giving birth can be daunting

How to strengthen your pelvic floor, according to a PT

When returning to any exercise after having a baby it is important that you have your GP sign off, Nicole advises. “I would always recommend seeing a women’s physio (Mummy MOT) from six weeks if funds allow,” she adds.

1. Make your pelvic floor your priority

“It is vital you do the groundwork before jumping straight into any high-impact activities – this means working on your pelvic floor as a priority,” says Nicole.

“Your pelvic floor becomes weakened during pregnancy so if you do not take the time to focus on healing and strengthening your pelvic floor it can lead to huge problems including pelvic organ prolapse, pain, incontinence issues and injury.

DISCOVER: Brain fog? Try this super simple way to clear it 

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“For my clients before returning to higher impact activities such as running or heavier strength training, I spend six weeks working on rehabilitating the pelvic floor through progressive strength training (starting with bodyweight exercises and breathwork), and focussing on building a strong core, glutes and hips to ensure you have pelvic stability.”

Elevated hamstring glute bridge, squats, heel slides, bear holds (isometric holds), and kegel exercises are all great for strengthening your pelvic floor or rehabilitating conditions such as a prolapse, says Nicole. “Building a strong core in through strength training moves will be beneficial,” she adds.

woman stretching on floor © nortonrsx
Take it easy when getting back into exercise

2. Focus on breathing  

“Your best friend in all exercises will be your breathing – a top tip is to aim for a deep diaphragmatic breath (not the shallow blowing out of a candle breath). Aim for a loud exhale that enables your rib cage, abdomen and diaphragm to work together to expel the air.

“This engages your core. By working on this deep belly breathing, over time you will strengthen your core function. This is a huge bonus as a strong core enables us to perform daily tasks more easily. And, it gets even better – deep breathing also improves pelvic floor dysfunction by keeping the muscles strong and flexible.”

 RELATED: How to work out during menopause according to a PT 

3. Lifestyle changes

Lifestyle plays a huge part in your pelvic floor health, according to Nicole. Maintaining a healthy weight, following a balanced diet, reducing caffeine and alcohol intake, not smoking and exercising regularly all have a hand in improving bladder weakness.

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To find out more about Nicole’s online strength programmes, designed for all abilities, visit www.nicolechapman.com and follow @iamnicolechapman on Instagram.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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