Pelvic floor health isn’t just about Kegel exercises. Small daily habits can make a surprising difference in your overall well-being.

“Pelvic floor health is essential for key bodily functions and quality of life,” says Dr. Molly McBride, a New York City gynecologist. “These muscles support the bladder, rectum, and reproductive organs, affecting urinary control, sexual function, and organ stability.”

Yet, most of us don’t think about our pelvic floor—until something feels off. That’s a missed opportunity, because proactive care now can prevent long-term issues.

### Why Pelvic Floor Health Matters

I learned this firsthand after seeing a pelvic floor therapist post-childbirth. “I bet you pee first thing in the morning, again before leaving the house, and once more when you get to work,” he said.

He was right. “Is that bad?” I asked.

Not exactly—but daily habits, including how we urinate, significantly impact pelvic floor health.

“Instead of holding it, focus on recognizing true urgency,” explains Ana García, a pelvic floor physiotherapist in Madrid. “Peeing out of habit or fear of not finding a bathroom disrupts bladder function, making it overactive. Training your bladder to wait helps maintain balance.”

Turns out some childhood bathroom habits weren’t ideal. The good news? Small adjustments help. Here’s what experts recommend.

### How Often Should You Pee?

A healthy bladder fills and empties every three hours during the day and holds for six to eight overnight. If that seems impossible, don’t worry—many people need retraining.

“Start by going every two hours, then gradually extend the time,” advises Dr. Monica Saliu of Tribeca Physical Therapy. “Stick to your schedule, even without urgency, to teach your bladder what ‘full’ feels like. Consistency is key.”

A strong pelvic floor means control and confidence. “No leaks, no surprises—just trust in your body,” says Saliu.

### Better Bathroom Habits

Avoid “just in case” trips. Experts also recommend:
– Fully empty your bladder without rushing or straining.
– Sit with feet flat and back straight.
– Prevent constipation—straining weakens pelvic muscles.
– Limit bladder irritants like coffee, alcohol, and citrus if you often feel urgency.

### Strengthening Your Pelvic Floor

For discomfort, frequent urgency, or other issues, targeted exercises and mindful habits can help restore function and comfort.For urinary incontinence, McBride suggests starting with pelvic floor physical therapy. “This treatment uses exercises and techniques to strengthen and condition the muscles, which can fully resolve incontinence symptoms,” she explains, adding that improvement often happens within just a few sessions. “After learning the exercises, you can continue them at home.”

Don’t overlook the value of Kegels, either. “Doing eight contractions three times daily can greatly reduce leaks,” McBride says. “You can easily fit them in during daily activities like driving or washing dishes.”

Here are more ways to support pelvic floor health:

Breathe with purpose
Deep belly breathing isn’t just calming—it also engages your core and pelvic floor. Saliu advises inhaling deeply to expand your ribs and belly, letting your pelvic floor relax, then exhaling to feel it gently lift. “This mindful breathing helps manage pressure and soothes an overactive bladder,” she says.

Sit properly on the toilet
“Hovering over public toilets forces your pelvic floor to tense up, making it harder to empty your bladder completely and raising your risk of UTIs,” Saliu explains. Always sit down fully—use a seat cover if needed.

Drink wisely
Though it might sound backward, dehydration can irritate your bladder, increasing urgency. “Stay consistently hydrated with water, and cut back on bladder irritants like coffee, soda, and citrus if you’re dealing with frequent urges,” Saliu recommends.

Boost fiber intake
“Constipation often quietly worsens pelvic issues by straining the pelvic floor,” Saliu notes. Eating more fiber promotes regular digestion. “Take care of your gut, and your pelvic health will improve too.”

Stay attuned to your body
“Listen to your cues,” Saliu emphasizes. “Rushing to the bathroom ‘just in case,’ holding urine for hours, or ignoring leaks might seem normal, but they’re signs of imbalance.”

If something feels off, consult a pelvic health specialist. As Saliu reminds us: “Your bladder can be trained, your pelvic floor is strong, and you have the power to make changes. Small, consistent steps can make a big difference in how you feel.”