Benign prostatic hyperplasia (BPH) is a common condition that affects many men as they age. It occurs when the prostate gland becomes enlarged, leading to symptoms such as frequent urination, difficulty starting and stopping urination, and a weak urine stream. While medication and surgery are common treatments for BPH, incorporating regular exercise into your routine can also play a significant role in managing the symptoms and promoting overall prostate health. In this blog, we will explore the best bph exercises that can help improve urinary symptoms and support a healthy prostate.
Kegel Exercises
Kegel exercises are a type of pelvic floor exercise that can be beneficial for men with BPH. These exercises involve contracting and relaxing the muscles that control urination. By strengthening the pelvic floor muscles, Kegel exercises can help improve bladder control and reduce urinary symptoms such as urgency and frequency. To perform Kegel exercises, simply contract the pelvic floor muscles as if you are trying to stop the flow of urine, hold for a few seconds, and then release. Aim to do several sets of Kegel exercises throughout the day to strengthen the muscles of pelvic and improve urinary symptoms and prevent prostate cancer.
Aerobic Exercise
Aerobic exercise, such as walking, jogging, cycling, or swimming, can have numerous benefits for men with BPH. Regular aerobic exercise can help improve overall cardiovascular health, reduce inflammation in the body, and promote healthy blood flow to the prostate gland. Studies have shown that aerobic exercise can help reduce the risk of developing BPH and improve urinary symptoms in men with existing BPH. Aim for at least 30 minutes of moderate aerobic exercise most days of the week to support a healthy prostate and manage BPH symptoms.
Yoga
Yoga is a gentle form of exercise that can be particularly beneficial for men with BPH. Certain yoga poses and breathing techniques can help improve pelvic floor muscle strength, reduce stress, and promote relaxation. Poses such as the pelvic tilt, cat-cow stretch, and child’s pose can help stretch and strengthen the pelvic floor muscles, while deep breathing and meditation techniques can help reduce stress and improve overall prostate health. Consider incorporating yoga into your weekly routine to help manage BPH symptoms and support a healthy prostate.
Resistance Training
Resistance training, such as weightlifting or using resistance bands, can also be beneficial for men with BPH. Building muscle strength can help support the pelvic floor muscles and improve overall physical function. Studies have shown that resistance training can help reduce inflammation in the body and improve urinary symptoms in men with BPH. Aim to incorporate resistance training into your routine at least two to three times per week to support a healthy prostate and manage BPH symptoms.
Tai Chi
Tai chi is a gentle form of exercise that combines movement, breathing, and meditation. It has been shown to improve balance, flexibility, and overall physical function, making it a beneficial exercise for men with BPH. Tai chi can also help reduce stress and promote relaxation, which can be particularly beneficial for managing BPH symptoms. Consider taking a tai chi class or practicing tai chi at home to support a healthy prostate and improve urinary symptoms.
Cycling
Cycling is a low-impact aerobic exercise that can be beneficial for men with BPH. It can help improve cardiovascular health, promote healthy blood flow to the prostate gland, and reduce inflammation in the body. However, it’s important to be mindful of the pressure that cycling can place on the prostate gland. To reduce the risk of BPH symptoms, consider using a properly fitted bike seat and taking regular breaks during long rides.
Swimming
Swimming is another low-impact aerobic exercise that can be beneficial for men with BPH. It provides a full-body workout while placing minimal stress on the joints. Swimming can help improve cardiovascular health, promote healthy blood flow to the prostate gland, and reduce inflammation in the body. Consider incorporating swimming into your routine to support a healthy prostate and manage BPH symptoms.
Walking
Walking is a simple yet effective form of aerobic exercise that can benefit men with BPH. It can improve cardiovascular health, promote healthy blood flow to the prostate gland, and reduce inflammation in the body. Regular walking can also help maintain a healthy weight, which is important for managing BPH symptoms. Aim to walk as regular physical activity for at least 30 minutes most days of the week to support a healthy prostate and improve urinary symptoms.
Conclusion
In conclusion, incorporating exercise into your routine can play a significant role in managing BPH symptoms and promoting overall prostate health. Moderate intensity physical activity like kegel exercises, aerobic exercise, yoga, resistance training, tai chi, cycling, swimming, and walking are all beneficial exercises for men with BPH. By incorporating these exercises into your weekly routine, you can strengthen the pelvic floor muscles, improve cardiovascular health, reduce inflammation, and support a healthy prostate. As always, it’s important to consult with a healthcare professional before starting any new exercise regimen, especially if you have existing health conditions. With the right combination of exercises and a healthy lifestyle, you can effectively manage BPH and improve your overall prostate health from the health professionals follow up study.
If you enjoyed this article, you may also want to read this article on Nurturing Wellness: Exploring Natural Remedies for Enlarged Prostate.
*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.
