The pelvic floor muscles are responsible for controlling the flow of urine and for holding the pelvic organs in place. It is important that these muscles stay strong. Kegel exercises help do that. Kegels are prescribed for stress incontinence, where a person leaks urine when coughing, sneezing or when lifting heavy stuff, for urge incontinence where there is a sudden strong urge to urinate before the urine comes out uncontrollably and for weak pelvic floor muscles following childbirth.
Kegel exercises involve the following steps:
- First, find the muscles that control the process of urinating.
- Squeeze and then relax these muscles for 3 seconds each. Ensure that your stomach and thigh muscles don’t tighten when doing this.
- Add a second each week to the three till you can squeeze and hold for ten seconds at a time.
- Repeat this at least three times a day, and on each session, repeat the process for at least ten to fifteen times.
- Do not do this while urinating because Kegel exercises can hurt your bladder if you do them while urinating.
- Ensure you do them regularly and on schedule, or they will not be effective. If you do not see any improvement after four months of regular Kegel exercises, consult your doctor.
When doing Kegel exercises, see if you can get some form of biofeedback to ensure that you are doing your exercises as required. There are a few Kegel exercises that give you biofeedback where to can either hear, feel or see how well you are doing.
One of the more interesting, and maybe entertaining, ones is Skea which is short for Smart Kegel Exercise Aid. To motivate women to go for Kegel exercises, this app combines the exercise with gaming. A game called Alice in Continent is installed in the device, and the idea is to get Alice through the game by flexing your pelvic muscles to get her to move.
When the exercise is done correctly the device gives biofeedback regarding a soothing pulse and, of course, Alice moves. This Kegel exerciser is in the final stages of development and should be out soon.
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Best location to find affordable homes for rent
Read moreIt is the dream of every person to find a comfortable place to live in. However, it is crucial to find your comfort at an affordable rate. Factors to consider when looking at homes for rent include the cost of living, access to job opportunities, one’s desires, affordability, earnings as well as access to amenities such as schools, healthcare, and transport. The most affordable homes for rent are found located in areas where the rent is lower than the national median.
Affordable housing should also enable you to experience your desired quality of life. So make sure you analyze factors that will help you get the accurate depiction of areas in the country where you can get houses for rent by the owner. Research indicates that houses currently on the market within the country have a median value of around $261,500. Analysis of the median monthly rental value of homes for rent is placed at just about $1,600. This means that the cities regarded as the best places to live should possess homes for rent whose rental value per month is below $1,600. Most tenants prefer renting houses where they can directly interact with the owner. This helps in developing a clear understanding between the owner and the tenant on the terms of renting the home.
Renting a home in the country at affordable prices
The top five cities having the best cost-effective rent rates include the following:- Austin in Texas has over 50 new residents daily seeking to experience the city’s culture and external spaces. It has a value index of 7.1.
- Colorado Springs has a location advantage. Being within the proximity of ski resorts and having quality schools and residencies in the locality, it ranks second with a value index of 7.2.
- Des Moines has hip bars and historical neighborhoods, which are an attraction to the millennial seeking quite vicinities. Its value index is 8.5 and it has a median monthly rent of about $895.
- Minneapolis has big city amenities with varied entertainment through all seasons. Its value index is 7.9 and its median monthly rent stands around $963.
- Nashville, Tennessee, boasts of plenty job opportunities and a variety of entertainment. It has a value index of 7.3.
So the next time you are on the lookout for a budget-friendly rental home in the country, do visit the aforementioned areas to win a deal.
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This Is How You Can Travel Smarter
Read moreThis is how you can travel smarter
With so many travel accessories produced and advertised today, you might feel confused or overwhelmed about which travel bag would perfectly suit you. The best thing to do in such cases is to consider some important factors such as how long will your trip be, how many items will you be shoving inside the suitcase, what built-in feature would help you the most and your budget. Once you have a rough idea of these factors, you can then browse through your options and pick the best travel accessories for yourself.
Read this article to know more about which travel accessories will change your travel experience altogether and classify you as a smart traveler.
• Bluesmart Black Edition
Bluesmart is a known brand when it comes to travel accessories. The new Bluesmart Black edition is a premium suitcase, which has advanced features like a built-in charger, global tracker, and lock system that can be directly accessed through your smartphone app.
One of the most talked-about features of this stylish black suitcase is its weight sensor that lets you know whether you have probably stuffed your bag with more clothes than it was made for.
• Trunkster
Did you know that you can have a suitcase without any zipper? Yes, it is possible. Trunkster is a premium suitcase that comes with sliding roll-up door. This sliding door can be accessed even when you keep your bag standing. The bag is water resistant and has a digital scale that gives you an idea of how much your luggage weighs. Trunkster, like many other premium travel accessories, comes with two USB ports with a charging cable.
You also have the luxury to pay more and get an upgrade of globally tracking your bag if you lose it.
• Fugu Travel
The best thing about Fugu bags is that you can transform it from carry-on luggage to on-the-wheel big luggage at the mere click of the button. This bag is great if you pack light for a trip but know that while coming back you would have loads of souvenirs for your loved ones. With Fugu travel, you will always be prepared for a travel experience.
It is again equipped with a GPS tracker that helps you to keep track of your bag.
• Space Case 1
This is another suitcase you must have if you are a technology fan. It is the ultimate smart suitcase to own. The most desired feature of the bag is its biometric lock system. The bag will open only with the fingerprints of the owner or through the planet traveler app. Another impressive feature is the long-lasting battery, which is said to last for about 225 hours.
If you are still not convinced, you can try their 100-day trial and decide for yourself.
• Floatti
The Floatti is rolling luggage that undoubtedly classifies as a smart suitcase. The bag is called so owing to its wheels that are so easy to move that they seem to float when you are carrying them. This smart suitcase can be synched with any smartphone, and you can get access to your mobile notifications, contacts, send a voice-to-text message, and listen to music. Floatti also has a built-in charging feature, making it even more useful.
One of the reasons why this bag is perfect for your next trip is because of its cool feature called handbag docking. Floatti comes with a docking strap and in-built hooks that help you hook your hand purse or coat to your main suitcase so that your other hand is free for you to hold your passport or other travel accessories.
Since premium travel bags cost a bomb and it is a real investment, make sure that you do a thorough research before you buy one.