Core Focus DPT

Most of us plan our meals, workouts, and even our screen time… but when was the last time you thought about planning for your bladder and bowel health?

Before you click away—hear me out.

Bowel and bladder habits are part of your body’s rhythm. And when you’re juggling an active lifestyle, family, work, and maybe squeezing in that early morning run or lifting session, these habits can either support your performance—or sneakily sabotage it.

Let’s break down what that looks like and why it matters.

Why Bladder and Bowel Habits Matter More Than You Think

Your pelvic floor muscles do a lot more than you may realize—they support your bladder, bowel, and uterus, help maintain continence, and work together with your core to stabilize your entire body during movement.

When these muscles are weakened or not functioning well, it can lead to pelvic floor dysfunction, which often shows up as bladder leaks, constipation, or even pelvic organ prolapse. For active women, that might look like leaking during a run, feeling pressure or heaviness during a lift, or having trouble with regular bowel movements after a busy travel week.

And while common, these issues aren’t “just part of getting older” or something to brush off. They’re messages from your body asking for better support—and a little planning can go a long way.

Transform Listen to Your Body’s Signals—And Support Them Pelvic Floor

Many women start ignoring bladder urges because they’re inconvenient. Whether you’re in a meeting, on a Zoom call, or coaching a team, it’s easy to delay that bathroom break. But regularly postponing urges can confuse your bladder and contribute to urgency or incontinence over time.

Your bowel habits are also impacted by timing. Our bodies often have a natural urge to go within 30 minutes of waking up, but we tend to override that with coffee, emails, or rushing out the door. When you miss the window, your body holds back, which can lead to constipation or straining—both of which strain your pelvic floor over time.

Keeping track of your body’s patterns helps you work with it, not against it. Start noticing:

• When you feel urges most often
• What foods or drinks make things better or worse
• How stress, workouts, or travel affect your schedule

You’ll start to see trends that can help you prevent problems before they begin.

Tips to Keep Things Moving Smoothly

The great news? There are simple ways to improve both bladder and bowel function—and they fit easily into a healthy lifestyle.

1. Hydration matters more than you think. Aim to drink enough water throughout the day, especially earlier in the day, to avoid overnight bathroom trips. Sip regularly rather than chugging water all at once.
2. Fiber is your gut’s best friend. A diet rich in whole grains, fruits, vegetables, nuts, and seeds can prevent constipation, reduce straining, and support pelvic floor function. Plus, fiber feeds healthy gut bacteria—which helps regulate estrogen levels and hormonal balance, especially during perimenopause.
3. Avoid bladder irritants like caffeine, alcohol, citrus, and artificial sweeteners if you’re prone to urgency or frequency.
4. Stay active, but balance intense workouts with restorative movement. Walking, mobility work, and breath-based exercises like yoga can help regulate digestion and give your pelvic floor a break.
5. Toilet posture is often overlooked but essential. When you’re on the toilet, prop your feet on a small stool to bring your knees above hip level. This posture helps relax the pelvic floor and allows for a smoother bowel movement.

When to Seek Support (And Why It’s Worth It)

If you’re dealing with urinary leaks, bowel changes, urgency, or just feel like something is “off,” you’re not alone—and you don’t have to push through it.

Up to 1 in 3 women will experience some form of urinary incontinence, and many never mention it to their healthcare provider Continence Foundation of Australia, Urinary Incontinence. But that doesn’t mean it’s something you should just accept.

Pelvic floor physical therapy offers tools and techniques to strengthen your support system, address underlying dysfunction, and get you back to the activities you love—without having to think twice about finding the next bathroom.

Disclosures & Disclaimers

Hey there! Just a heads-up. When you click on my links and make a purchase, I might get a tiny commission. It doesn’t affect my honest reviews and comparisons one bit! I’m all about recommending stuff I’ve personally tried, genuinely love, thoroughly researched, and wholeheartedly endorse.

** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.