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Getting out into the fresh air for a long walk or ramble is one of the best ways to keep our mind and body healthy, especially as we age. But have you considered the benefit walking has on your pelvic health as much as other areas of your body? 

Healthcare company Jude are on a mission to break the taboo of bladder care and have 3 top tips on how improving your hiking technique can benefit the pelvic floor muscles. And a stronger pelvic floor means you can walk further and for longer.  

 

3 interesting and surprising ways to improve bladder health on your walk 

 

1. Activate your pelvic floor with the heel-toe roll 

An effective way to activate your pelvic floor as you walk is to use the ‘heel-toe roll’ motion. 

To do this, press the heel down first and smoothly roll to your toes. It takes a bit of practice, (especially on uneven ground) to master - but it’s worth the effort as you will quickly feel the benefit. This action helps to engage the glutes and the entire posterior chain, which are the muscles that run down the back of your body. 

This alignment encourages your pelvic floor to activate through the pelvis. As the majority of our pelvic floor muscles sit towards the back of the pelvic ring, a proper heel-toe roll strengthens this connection through to the back of your pelvis and improves strength and control in your pelvic area. 

 

2. Use your walking poles to improve pelvic strength 

Walking poles are a great for keeping us balanced and supporting our walk - but they can do more than steady us on a hike. They can also help to activate the deep core muscles that support the pelvic floor. 

Next time you’re out for a ramble, try firmly pushing the pole into the ground with each step, to create a gentle resistance that engages the core. Focus on maintaining a steady push against the pole as you walk. The firmer the pressure, the more our deep core muscles can work and benefit the pelvic floor. This method can be especially helpful when tackling uphill paths or uneven surfaces, giving us a balanced, supportive way to hike. 

This helps reinforce the connection to our pelvic floor with each step, providing stability to the movement and strengthening the pelvic muscles. 

 

3. Engage, Relax… and repeat 

It’s tempting to keep our abdominal muscles pulled in tightly for balance, but holding this tension throughout a walk can cause ‘bearing-down’ pressure on the pelvic floor. Instead, alternate between engaging the core when needed (like on slippery paths or uphill climbs) and letting it relax during flat stretches. 

It’s helpful to think of our core muscles as a ‘trampoline’ - they should support us without constant bracing which can lead to increased weakness over time. Breathing deeply from your diaphragm helps your core to relax and contract naturally as you walk too. Take regular breaks to allow your body to relax especially if walking at altitude or on difficult terrain. 

 

Try Jude’s Bladder Control Supplements 

One of the unfortunate side effects of a weakened pelvic floor can be the loss of control over our bladder. Leaks, or feeling that desperate urgency for the loo on a long ramble is less than convenient, let’s face it! 

Developed by urogynaecologists, Jude’s Bladder Control Supplements help to strengthen the pelvic floor with a powerful botanical blend of pumpkin seed and soy germ extract. 

Made from 100% natural ingredients and clinically proven to reduce leaks by 67%, they can help ease urgency, which is especially useful when we’re out in nature without a toilet in sight on a long walk in the open countryside. 

Jude’s award-winning supplements can work alongside your walking routine, strengthening the pelvic muscles and helping the bladder relax so you can feel more confident and comfortable on longer hikes. 

As a Ramblers partner, Jude are offering you the chance to try Jude’s Bladder Control Supplements with 22% off. Use code WALK22 to get started on your bladder care journey today.