Start in a comfortable position - lying down or sitting. As you inhale, gently release tension in the pelvic floor area, as you exhale, delicately tighten the muscles, as if you want to “close the door” from the inside for a moment. Hold a slight contraction for 3-5 seconds, then completely relax the area for 5-8 seconds. It is important that the abs, buttocks and thighs remain at rest - only the deep layer works. - Perform 8-12 repetitions, 2-3 times a day, focusing on quality. - Add one repetition every few days until you feel confident control. - If there is excess tension in a sitting position, temporarily switch to the practice lying down and add breathing through the nose to calm the rhythm. Hint: the combination of “inhale - relaxation / exhale - gentle activation” helps not to overdo it. Imagine that you are adjusting the force "slider" - at low values.
Throughout the day, the load on the pelvic area changes depending on posture, time spent sitting and type of activity. A long static position creates a feeling of “tired pressure”. The solution is short micro-breaks and a gentle change of supports.
As you age, your joints need extra attention to maintain mobility and strength. Low-impact activities like swimming, walking, or cycling keep your joints active without putting too much strain on them. Natural support—collagen products, vitamin C, and antioxidants—help maintain healthy connective tissue.
A short online session helps: to arrange days of activity and rest, distribute Kegel approaches, link nutrition with the rhythm of the day and sleep, determine which neutral natural solutions are appropriate to consider in your case. The format is simple: 20-30 minutes of goal analysis, 2-3 specific steps for the week and a method of feedback (diary, checklist, marks in the calendar).
Important: we do not focus on brands. We discuss only general categories and quality criteria (transparent composition, independent verification, reasonable dosages for the start).
Maya Kovach is a certified nutritionist from Slovenia who specializes in supporting an active lifestyle in people over 50. In her work, she focuses on practical, doable changes: dietary adjustments, gentle exercises for the pelvic floor and joints, as well as monitoring the body's response over several weeks. Her approach is based on gradualism - one or two new steps per cycle, rather than abrupt changes. As part of online information sessions, Maja helps structure the client's day: prioritize habits, select simple sets of movements and offer neutral options for natural support without being tied to brands. The main idea is to support the repeatability of actions; when habits are small and stable, they have a noticeable effect and return a sense of control over one's own well-being.
To start, 1–2 short approaches are enough, gradually moving up to 2–3. Monitor the quality of relaxation — that’s half the battle.
First, figure out the technique while resting. When control becomes stable, do short, light turns on while exhaling while walking.
Based on nutrition and sensations. Choose transparent formulations, start with low dosages, and evaluate through a diary of observations.
In everyday life, regularity often wins: short but stable. Long sessions are appropriate when there is a resource for them.
No. All you need is comfortable clothing, support under your feet while sitting, and a timer on your phone.