What is the kaizen principle, and how does it work?

Kaizen is a Japanese word usually translated as "change for the better". The idea of continuous improvement through small steps comes from manufacturing management, but it works well for personal habits too — including exercise. It is not a medical method or a treatment; it is a way of organising your practice so that it is easier to keep going.

Kaizen in a nutshell

Instead of big leaps, take small, steady steps. Not "from Monday I'll train for an hour", but "five minutes today, five minutes again tomorrow". Each step is easy to take, so the habit can form before motivation fades.

Why small steps help habits form

In a study at University College London, 96 volunteers repeated one new behaviour every day in the same situation — for example, "after breakfast". The time it took for the behaviour to become close to automatic varied widely, from 18 to 254 days. Importantly, missing a single opportunity did not materially affect habit formation (Lally et al., 2010).

What this means in practice:

• link your exercise to something you already do every day;
• expect it to take weeks or months, not days;
• if you miss a day, just carry on — there is no need to start over.

What physical activity guidelines say

WHO stresses that any amount of physical activity is better than none, and that all physical activity counts (WHO). This fits well with the small-steps approach.

Researchers at the University of Utah analysed data from 4,511 adults who wore activity monitors. Each daily minute of brisk or more intense activity was linked with a lower body mass index and lower odds of obesity — and in men this applied to short bouts of under 10 minutes as well. This was an observational study: it shows an association, but does not prove that short bouts reduce obesity risk (Fan et al., 2013).

Applying kaizen to pelvic floor exercises

1. Set a realistic goal — for example, "do my Kegel exercises every day for three months". You may notice better bladder control after 3 to 6 weeks (NIDDK), and training programmes for incontinence usually last at least 3 months (NICE NG123).
2. Start small. A short set every day beats an hour once a week.
3. Attach it to a routine: in the morning while making breakfast, in the afternoon at your desk, in the evening in bed (NIDDK).
4. Keep a record. NIDDK suggests keeping an exercise log (NIDDK). In KegelFit, your session history shows how regularly you practise — not how strong your muscles are.
5. Build up gradually, and only while your technique holds. More is not always better: overdoing it can lead to straining when you urinate (NIDDK).

Motivation without pressure

• Give yourself credit for every session, however short.
• Find a partner or share your goal — support makes it easier.
• Do not push through pain. If an exercise hurts, stop and speak to a professional (CUH).

When small steps are not enough

Kaizen can help you build a habit, but it is not a substitute for medical advice. If you have urinary leakage, pain, a feeling of heaviness in the pelvis or erection problems, talk to a doctor first about which exercises are right for you.

KegelFit offers a Kegel exercise timer and video workouts for the pelvic floor and the whole body. Reminders and session history help you stick with it, but the app does not measure muscle strength or check your technique. Free to download, with in-app purchases: Google Play · App Store.

Sources

1. Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: modelling habit formation in the real world. Eur J Soc Psychol. 2010;40(6):998–1009. https://doi.org/10.1002/ejsp.674
2. Fan JX, et al. Moderate to vigorous physical activity and weight outcomes: does every minute count? Am J Health Promot. 2013;28(1):41–49. https://doi.org/10.4278/ajhp.120606-QUAL-286 (full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC5512715/)
3. WHO. Physical activity. Fact sheet, 26 June 2024. https://www.who.int/news-room/fact-sheets/detail/physical-activity
4. NIDDK. Kegel Exercises (last reviewed November 2021). https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises
5. NICE. Urinary incontinence and pelvic organ prolapse in women: management (NG123), 2019. https://www.nice.org.uk/guidance/ng123
6. Cambridge University Hospitals NHS. Pelvic floor exercises in men: frequently asked questions (version 11, 13 September 2024). https://www.cuh.nhs.uk/patient-information/pelvic-floor-exercises-in-men-frequently-asked-questions/