Maintaining a healthy prostate as part of your daily routine is essential for men’s overall health and quality of life. Exercise is important for boosting prostate health and lowering the chance of developing prostate issues such as benign prostatic hyperplasia (BPH) and enlarged prostate or prostate cancer. In this article, we will explore prostate exercises you can do to have a healthy prostate.
Prostate Exercises You Must Try
Aerobic Exercise
Aerobic activity, usually referred to as cardio, improves blood flow throughout the body, including the prostate gland. This increased circulation benefits general health and may aid in the reduction of inflammation and .
Most days of the week, aim for at least 30 minutes of moderate-intensity aerobic activity.
Here are several examples:
- Brisk walking
- Running
- Swimming
- Cycling
- Dancing
Interval Training
- HIIT (High-Intensity Interval Training): Combine brief bursts of intensive exercise, such as running or jumping jacks, with periods of rest or lower-intensity activity.
- Circuit Training: Create a circuit with a series of workouts that target different muscle groups. Perform each exercise for a set amount of time or repetitions before going on to the next.
Kegel Exercise
Kegel exercises are designed to strengthen the pelvic floor muscles, which support the bladder, prostate, and rectum. Strengthening these muscles can help with urine control, BPH symptoms, and sexual function. Kegel exercises may be performed anywhere, at any time, and without the need for any specific equipment.
- Pelvic Contractions: Contract the pelvic floor muscles (the ones used to block urine flow) for 5-10 seconds, then relax for the same amount of time. Repeat 10-15 times more to tighten your pelvic floor.
- Bridge Exercise: Lie on your back with your knees bent and your feet flat on the floor for the Bridge Exercise. Engage your pelvic floor muscles as you raise your hips to the ceiling.
- Squats: Squats should be done with the pelvic floor muscles engaged and lifted during the upward part of the exercise.
Here are some tips for performing Kegel exercises correctly:
- Locate the relevant muscle group: To identify the pelvic floor muscles, try to stop the flow of urine midstream.
- Tighten and hold the pelvic floor muscles as if trying to halt urinating. Hold the position for 5-10 seconds.
- Release and relax: Completely relax the pelvic floor muscles.
- Aim for 10 repetitions three times a day.
Other Exercises:
- Weight training
- Resistance training
- Exercises that work a variety of muscle groups
Exercise Tips
Workout a couple of times a week:
Schedule at least three to four 30-45-minute periods of cardiovascular activity, such as brisk walking or cycling.
Include at least two days of strength training activities that target key muscle groups.
Move Around More:
If you have sedentary work, take short pauses to stand, stretch, or walk about.
Include hobbies like gardening, house cleaning, and leisure sports in your daily routine.
Include Exercise that Boosts Antioxidant Release:
Yoga, for example, blends exercise with deep breathing and relaxation.
To boost antioxidant production in the body, perform strength training activities using resistance bands or weights.
How Exercise Can Help Prostate Health?
Regular exercise has several advantages for prostate health:
Improved Blood Circulation
Physical activity increases blood flow throughout the body, including the prostate. Better circulation promotes vitamin and oxygen delivery, boosting overall organ health.
Weight Control
Prostate health must maintain a healthy weight through regular exercise. Obesity has been related to an increased risk of prostate difficulties, and exercise is crucial in weight management.
Hormonal Balance
Physical exercise can help with hormonal balance, particularly testosterone regulation. Maintaining hormonal balance is critical for prostate health.
Pelvic Floor Strength
Kegel exercises, which particularly target the pelvic floor muscles, assist in strengthening this region. This is especially advantageous for males suffering from prostate-related issues such as urine incontinence and urine leakage.
Reduced Inflammation
Chronic inflammation has been linked to a variety of health problems, including prostate diseases. Regular exercise contains anti-inflammatory properties that may aid in the reduction of inflammation in the body.
Conclusion
Maintaining a healthy prostate necessitates a multifaceted strategy. Regular exercise, combined with a balanced diet and stress management skills, can dramatically enhance your prostate health and lower your chance of having prostate issues that can also help with your prostate cancer treatment.
By incorporating exercise into your daily routine, you can regain control of your health and live a happier, healthier life.
If you enjoyed this article, you may also want to read this article Are Sauna Sessions Effective for Increasing Testosterone?
*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.
Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.
During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.
