Your practical guide: natural support, movement and balance after 50

With age, the muscles of the pelvic area lose their natural tone. This is especially true for men after 50, when the level of physical activity decreases, and daily habits (long sitting, sedentary lifestyle) begin to affect the deep muscles that we rarely think about. However, it is the muscles of the pelvic floor that play a key role in the overall feeling of strength, stability and internal support.

Gymnastics for the pelvic area is not something complicated. It consists of simple but effective movements that help "activate" those deep muscles that support the organs, stabilize the body and affect posture. In this context, Kegel exercises are often mentioned, adapted for men. They consist in rhythmic contraction and relaxation of the muscles that are usually involved during urination.

🧭 How to start: basic exercise for beginners

1. Sit or lie down in a comfortable position, relax your abdominal and buttock muscles.

2. Imagine that you need to stop the flow of urine - the muscles you are engaging are the pelvic floor muscles.

3. Squeeze these muscles for 3-5 seconds, without holding your breath.

4. Slowly relax them for the same amount of time.

5. Repeat 8-10 times. Do this exercise 2-3 times a day.

❗Important to remember:

• When performing the exercises, you do not need to strain your stomach, legs or buttocks. Only the internal muscles work.

• If it is difficult to understand which muscles you need to involve - try exercising lying down, focusing only on the internal movement.

• Do not overload yourself at the beginning - it is better to do less, but regularly.

✅ Nutritionist's recommendations:

• Pelvic gymnastics works gently but effectively. Its effect becomes noticeable gradually - do not expect instant changes.

• Such exercises are especially useful in combination with moderate physical activity and a balanced diet.

• If you feel tension or fatigue after exercises - give your body a rest. Regularity is more important than intensity.

• For a better effect, you can combine exercises with natural support: water balance, trace elements, healthy nutrition.

Pelvic floor support isn't about youth, it's about body confidence at any age. And you can start today—without a gym or equipment, just with a little self-care.