Best Exercises for a Healthy Prostate

Best Exercises for a Healthy Prostate

Maintaining a healthy prostate 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 prostate cancer.

Exercises for Prostate Health

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. 

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.
  • 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.

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.


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. 

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.

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Dr. Kimberly Langdon

Kimberly Langdon

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.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being