You can do the exercises sitting, standing, or lying down. It’s best to do them while lying down when you first get started. Do your exercises daily. [3] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020. You can spread them throughout the day or do them all at once. It’s a good idea to get in the habit of doing them at the same time each day.
Don’t push yourself to increase your hold times too quickly. Give your muscles the time they need to gain strength.
Start by asking your doctor for a referral, as they are your best resource. If they cannot help you find a good trainer or physical therapist, check with local gyms.
If you are very active to the point of sweating, you should drink more fluids to keep yourself hydrated. Additional fluids, such as water or sports drinks, will replenish the fluids you lost while sweating. Keep in mind that caffeine and alcohol can dehydrate you. [9] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Excellent sources of fiber include vegetables and fruits, especially greens and produce with the skin on. Whole grains and legumes, such as beans, lentils, peas, and chickpeas, are also high in fiber. Fiber also helps you feel fuller longer, which can help you maintain a healthy weight. [12] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
Walking Dancing Aerobics Swimming Jogging
However, it’s important not to strain while trying to go. If your body isn’t ready for a bowel movement, don’t try to force one. [15] X Research source
Don’t attempt to relieve your constipation using laxatives or other treatments until you’ve gotten approval from your doctor. Since it’s difficult to know the cause of your symptoms, taking unapproved medication can make your condition worsen.
If you’re overweight, take steps to lose weight. Talk to your healthcare provider or a dietitian to identify the best diet and exercise program for your needs.
If you’re overweight, take steps to lose weight. Talk to your healthcare provider or a dietitian to identify the best diet and exercise program for your needs.
If an item may be too heavy for you, ask for help with lifting it.
