Simple steps to strengthen muscles, support your pelvic floor, and maintain joint health in adulthood

Kegel exercises are special contractions of the internal muscles that are responsible for bladder control and sexual function. For men after 50, they become especially relevant, as they help strengthen the muscles of the pelvic area, increase endurance and maintain confidence in their body. How to perform: ▪️ Choose a calm position - sitting, lying or even standing. ▪️ Squeeze the muscles as if you are trying to stop urination. This is the correct activation of the necessary muscles. ▪️ Hold the contraction for 3-5 seconds, then relax completely. ▪️ Rest for 5 seconds and repeat the exercise. ▪️ Start with 10-12 repetitions, gradually increasing to 3 sets per day. 👉 The main thing is not to strain your stomach, buttocks or legs. Attention should be paid only to the internal muscles.

The pelvic floor muscles support the bladder, bowels, and prostate. If they weaken, you risk discomfort, control issues, or even back pain. For men 50+, pelvic floor exercises are a way to maintain stability, strength, and better posture. How to do it (bridge exercise): ▪️ Lie on your back, knees bent, feet flat on the floor. ▪️ Slowly lift your pelvis up, contracting your pelvic floor and glutes. ▪️ Hold the position for 5-7 seconds, feeling your inner muscles working. ▪️ Slowly lower your pelvis back down. ▪️ Do 8-12 repetitions at a relaxed pace. 👉 This exercise not only strengthens your pelvic floor, but also improves your back, increases blood circulation in your lower body, and builds endurance.Add text here

Over the years, joints lose elasticity, become less flexible and can cause stiffness. Simple exercises help maintain their mobility and prevent discomfort in everyday activities. How to do it: ▪️ Shoulders: Make circular movements back and forth 10 times in each direction. This will reduce tension and improve mobility of the shoulder joints. ▪️ Knees: In a sitting position, slowly straighten your leg forward, hold for 2–3 seconds and lower it back. Perform 10–15 repetitions for each leg. This trains stability and relieves stiffness. ▪️ Ankles: While sitting, rotate your feet in a circle - first clockwise, then in the opposite direction. Do 10 rotations in each direction. This improves blood circulation and flexibility. 👉 You can do such simple exercises at home, at work or even during rest. They take a few minutes, but help avoid feeling stiff and maintain ease of movement.