Keep Your Pelvic Floor Healthy
While on Vacation—Here’s How

At home, it’s easy to stay on top of your diet and your pelvic floor and cardio fitness routines. You’re in your element. You’re on your own schedule.

On vacation, it’s another story. You’re in a new place. You’re outside your comfort zone—possibly in a different time zone (or hemisphere).

It’s tempting to let loose and forgo your normal healthy eating and exercise habits; but doing so could bring more pain than pleasure—especially if you have a pelvic floor disorder like a pelvic organ prolapse, urinary incontinence, or frequent pelvic pain.

Don’t let pelvic floor problems dampen the fun of your next trip. Follow these tips for good health while you’re away.

Stick to your Kegel exercise routine on your trip.

woman by window holding boarding passIf you’re already a devout Kegeler, congrats! You’re taking an important step toward protecting your pelvic floor health. Don’t skip these important exercises during your trip, whether you’ll be away for two weeks or two months. Before you leave on your trip, consider downloading a Kegel exercises app on your phone to guide you through the exercises and keep you motivated while you’re gone.

Better yet, bring a Kegel exercise device like PeriCoach along with you. The sleek case is discreet, looks like a sunglass case even! PeriCoach is a vaginally insertable biofeedback device that pairs with your smartphone and guides you through Kegels as you squeeze against it. It also displays your progress in real-time! PeriCoach easily tucks away into your luggage and will help you stay on top of your Kegel routine while you’re gone.

Keep your bowels in check.

Most people dread the possibility of getting food poisoning or having diarrhea while abroad. These are legitimate concerns, yet constipation is also very common while traveling (hence the term “vacation constipation”).

Why does it happen? Sitting for extended periods on planes and in cars can slow down movement in the digestive tract, and the stress of traveling can make it hard to relax the muscles that control bowel movements. Your sleep/wake cycle is also off-kilter, which can disrupt bowel function. Even the gut microbes that help regulate digestion are thrown out of whack when you travel, which can lead to constipation.

In short, the body is sensitive to change.

Yet, constipation isn’t just uncomfortable. Straining on the loo can worsen bladder leakage and bring on pelvic pain flares for women who are prone to these issues.

This is why it’s important to stay regular while traveling. On your trip, avoid foods you know constipate you. If you normally take a fiber supplement, bring it along. Drink plenty of fluids. If your hotel room has a refrigerator, visit a local market and stock the fridge with familiar foods. Give yourself plenty of time in the morning to have a bowel movement before heading out for the day. A little awareness can go a long way in keeping you regular on your trip.

Work in some cardio or strength training.

footsteps in the sandMovement stimulates the gut. If you’re normally very active while on vacation, trips to the hotel gym might be overkill. On the other hand, if your idea of “adventure” is sipping an exotic cocktail while lounging on the beach, you could be headed for toilet troubles.

Even if your primary objective on vacation is relaxation, it’s still important to work in some exercise. Establish a hotel gym workout routine. If your hotel doesn’t have a gym, do a bodyweight workout in your room, go for a stroll on the beach, or explore the city. Just get moving. Your body will thank you.

From the team at PeriCoach, have fun on your next adventure!