You would all be familiar with the fact that being active and keeping that way are good lifetime habits? So, we know this should be high on all our agendas yes!? In celebration of ‘This Girl Can Week’ no matter where you’re at…. all kinds of active should be celebrated! Whether it’s a little or a lot, whether you’re an athlete or a novice, it’s great to have a ‘can’ mentality or state of mind when getting some movement in your day. Getting and keeping active doesn’t have to be a chore!

A little is still good……

Research indicates moderate exercise done daily still gives you benefits that contribute to a healthier you.

Doing some is better than none. So, getting off our butts and just starting and gradually building up to what’s recommended is a good call. The tangible physical and mental effects of regular exercise can bring on positive changes to our gloriously unique bodies such as:

• Being less cranky by lifting our mood and helping us get better quality shut eye time…. sleep yes!
• Having more buzz and get up and go with our energy levels.
• Distraction from crap in our days and negative thoughts (a whole lot of good brain chemicals like endolphins….ooops, sorry…….endorphins are released).
• Helps us build good muscles strong enough to move our unique and beautiful shapes and sizes!
• Reduces our risk of developing heart disease or diabetes.
• We get a boost from spending social contact time with friends or the like…..feeling connected is what makes us thrive and stay motivated!

So, if you can get in at least 30 minutes of moderate to intense movement/activity most days…. but preferably all days…. you score! Own it!

For the latest Department of Health recommendations check out the link here

What’s stopping you?

Getting sweaty and messy while enjoying the activity that you’ve chosen to do is normal. Keeping active should never be a chore. It’s a reminder that we can all find something that’s the right fit…. just for you!

We know we’re not all sticklers for tennis, footy, running or gymnastics! Some of us might just love a good 1.6 km power walk around Ikea or our favourite department store. Even dance to our hearts content with favourite beats pumping in the privacy of our abodes! There are actually so many options….check out all the unique stories of Victoria’s #ThisGirlCan ambassadors to inspire you! Getting more movement in our days is the key. Doing it with friends helps even more along the way……. giving us the good feels and spurring us on to keep active.

Being made to feel welcomed and supported among like-minded women and others helps break down the walls of negative mind games of what people will think of us because moving our bodies is literally for……. every…. body!! Remember perfection – as social media tries to construct for us – doesn’t exist……full STOP. Our encouragement is to always embrace a positive body image and love our lives and its possibilities!

Leaking during exercise

Our mission here at Go Against The Flow started as a health initiative with questions surrounding  ‘why do I pee when I sneeze, cough or exercise?’. It is the latter that we focus on here for #ThisGirlCanVic week. Urinary incontinence or bladder leakage affects more than 1 in 10 young women.

It can be as little as a drop or as much as a flood. It can happen for a lot of different reasons. Things like pregnancy and birth are well-known causes, but it can also happen if you’ve had a cough for a long time (like with asthma), if you strain on the loo, if you’re overweight, or if you’re into a lot of regular high intensity exercise like running and jumping. Pelvic Floor problems can be linked to this activity and sometimes we don’t know exactly why this happens. Research and experienced Health Pros – especially specifically trained physios, have found that when your pelvic floor muscles are too weak (so they can’t tense up), or too tight/stiff (so they can’t relax) you might experience some bladder problems.

Pelvic Floor Muscle Exercise Training

Pelvic floor muscle exercises are a big part of understanding how we get familiar with how things work down below. This includes things to do with controlling the ins and outs of our pee and poo (bladder and bowel) function and even our sexual health and function! So, training our pelvic floor muscles is super important in getting familiar and keeping them strong and responsive. That includes being able to relax and release them from any tension too! Just like if you’re working your abs or your biceps or triceps – tightening and then relaxing them!

If you are experiencing leakage during exercise we’re here to remind you that you don’t have to put up with it! This is not normal! You can’t keep pushing through and ignoring it thinking it will go away. OR……if this might be stopping you from being active then it’s time to find out what might be happening and get some help.

If this is you, then don’t ignore it any longer. Incontinence can be treated, improved, and even cured. Each person’s story is unique with their own experiences to match.

Getting help

The team at Go Against The Flow have developed a helpful screening tool that can start the process by asking the question “Should I lift or squeeze or see a Health Professional”. Our resource booklet is also a helpful tool. These tools help you assess your symptoms and risks to know what to do next. If you’re unsure about Pelvic Floor Exercises or any other issue seek further help…. usually either from a GP or physiotherapist trained in continence management and pelvic floor problems. Seeing a professional is best because they can help guide you in the right direction, targeting and tailoring the care specifically for YOU.

Being aware of the benefits of doing regular pelvic floor exercises correctly and as part of our exercise habits are important good health habits. This also includes making sure you’re drinking well, staying hydrated, having a healthy diet with good fibre intake, and having good toilet habits that help reduce the risks of incontinence.

If you have leaking issues reaching out via contacting us or first asking us questions , even anonymously, is a good call. You can even take the plunge and make a call to the National Continence Helpline. They have supportive and experienced Nurse Continence Specialists on the end of the line that can advise or direct you onto further help near to where you live if you want and need it! Tap into this great resource to help you or someone you know!

Get active and good habits

Being the girl that gets all the benefits that being active bestows upon us is a freedom that no one should be denied or feel barred from. So…. Get connected and Get Active!