How To Fit Three Minutes Of Self Care Into Your Day

No matter how you define self care, carving out some time to recharge and boost your inner strength is essential for your health and wellbeing. So many of us focus on skincare, staying active or eating well, but there is a missing step in your daily ritual that the leaders in women’s health stand by­—pelvic floor exercises.

Your pelvic floor muscles are responsible for many important duties, including keeping your lower organs snugly in place, maintaining good posture and bladder control. They’re a part of your core muscles that no one talks about but need just as much TLC as the rest of your body.

The good news is that this group of muscles only need a three-minute workout to improve their strength, endurance and tone. Just think, in the time it takes to listen to your favourite song, you could be on your way to a stronger, healthier you.

Daily exercises can also help you avoid and combat bladder leaks that many women experience whilst also enhancing your sexual pleasure (bonus!). Women of any age can benefit, so are you ready to get started?

For many of us, sticking to a routine can be a challenge. Our best tip is to create a self care ritual by associating your pelvic floor training with another activity. It’s all about finding a routine that fits your lifestyle and feels right for you.

If you wake with the birds, your three minutes of self care should help you ease into the day with a rejuvenating routine. We recommend a simple three-step approach: wake up, drink water and exercise. Mornings are the ideal time to train your pelvic floor as your muscles have rested all night and are at their peak. Then, in a matter of minutes, you’re ready to go about your day with purpose.

Prefer to unwind with the stars? Take three minutes of self care to help you slow down and get ready for bed. We’re big fans of the three-step approach: brush teeth, wash face, and exercise. Finding a quiet space for evening ‘me time’ can help calm your mind and set you up for a restful sleep.

With an at-home training program like PeriCoach, you’ll have the support and guidance you need whenever you need it. Our eight-week training program provides gentle daily reminders, messages of encouragement and a milestone tracker so you can keep on top of your training.

With our app, you can see and feel the positive impacts you’ve made by recording your daily life metrics such as water intake and bathroom visits. Every improvement is worth celebrating and seeing the data over time provides the extra motivation to keep going.Our research found significantly better pelvic muscle strength improvements for those who follow the eight week program. Plus, those women who completed our program reported being happier and healthier with a considerably increased quality of life.

At PeriCoach, we are here to help you with every squeeze and lift along the way. Three minutes of exercise can make a huge impact – the secret is creating a self care routine that suits you.