Lifestyle & Physical Activity
This section of our website has lots of information and links on physical activity including all the benefits of being active. People who do regular physical activity have lower risk of many health conditions including type 2 diabetes, different types of cancer, dementia, joint pains and osteoporosis. Physical activity can also improve mood, help you to sleep better and help with stress and low energy levels.
Health & Wellbeing
Your pelvic health is a big part of feeling strong, confident, and comfortable in your own body. The muscles and organs in your pelvic area support so many everyday functions—like going to the toilet, enjoying intimacy, and keeping your core stable. When things feel out of balance, it can affect not just your physical comfort but also your overall sense of wellbeing. Taking care of your general health—through movement, good nutrition, rest, and stress management—helps keep your pelvic floor happy and healthy for the long run
Weight Management
NHS Inform weight loss website can help you work towards a healthier weight which has been shown to improve pelvic floor issues. You can also download the free NHS Weight Loss Plan App
Find out more about Food and Nutrition to help you reach a healthy weight
Dr Ross Shearer is a Consultant Clinical Psychologist specialising in obesity - in the video below he talks about the journey of losing weight. He also highlights how the NHS inform weight loss site can give tips and support
Mental Health & Wellbeing
Looking after your Mental Wellbeing is also important as it can impact your physical health and pain
Every Mind Matters is another useful resource for self-help
Mindfulness techniques, especially those involving breathwork and body awareness, can help reduce chronic tension in the pelvic floor muscles. For many people, stress or anxiety can cause these muscles to tighten, leading to discomfort, pelvic pain, or even conditions like pelvic floor dysfunction. Practicing mindfulness allows individuals to become more aware of these areas and consciously relax them.
Headspace on YouTube have a lot of free content that you may find helpful. Try this short breathing exercise below
Every Mind Matters is another useful resource for self-help
Mindfulness techniques, especially those involving breathwork and body awareness, can help reduce chronic tension in the pelvic floor muscles. For many people, stress or anxiety can cause these muscles to tighten, leading to discomfort, pelvic pain, or even conditions like pelvic floor dysfunction. Practicing mindfulness allows individuals to become more aware of these areas and consciously relax them.
Headspace on YouTube have a lot of free content that you may find helpful. Try this short breathing exercise below
Stopping Smoking or Vaping
There are many health benefits from stopping smoking but we know that this can be difficult. There are many options available for support. You can visit any local community pharmacy, call the Quit Your Way service (Tayside) on 01382 424127 or email tay.smokingcessationservice@nhs.scot to find out about all the ways NHS Tayside can help you become smoke free. You can follow the Tayside Quit Your Way service at www.facebook.com/nhstaysidequityourway.
NHS Tayside and NHS Inform also have webpages on this topic.
NHS Tayside and NHS Inform also have webpages on this topic.
Exercise and the pelvic floor
Physical Activity
- Information on the health benefits of exercise and ideas on how to keep active
- 6 surprising health benefits of walking
- Walking for Health - NHS
- Free, volunteer-led health walks are available throughout Tayside: more information is available for Angus, Perthshire and Dundee
- In Kinross-shire the Kinross-shire trishaws and community cycling group organises cycling based recreational activities on bicycles, tricycles and adapted bikes.
- If you live in Angus, BE ACTIVE...live well provides a range of activities and supports people to become more active. You can self refer or be referred by your healthcare professional
- In Dundee - A range of activities are available for Active Wellbeing from Dundee Leisure, most need a membership but ask your Health Professional about the Active for Life Referral scheme
- In Perth - Live Active Leisure also accepts Activity Referral for a range of fitness activities, ask your GP or healthcare professional to be referred
- Dundee's Heart Space Yoga & Bodyworks offers free family yoga, free pre and post-natal yoga, and free chair yoga sessions
- Moving Medicine provides online practical guides and support to help get you moving for your health. You can search for lots of conditions and they have sections on pregnancy, postnatal and menopause
- Football Fans in training is a free 13 week programme that can help you improve your physical health and mental wellbeing, it is open to men and women
- NHS Fitness Studio provides instructor led exercise videos which you can do in your own time at home
The UK Chief Medical Officer has published guidelines and infographics explaining the physical activity needed for general health benefits at different life stages
(You can click on the image to open a pdf for those using screen reading software)
(You can click on the image to open a pdf for those using screen reading software)
Constipation
Constipation can worsen pelvic floor symptoms so for more information please see our Bowel Problems section for further information.