Exercise Routines for a Healthy Prostate

Exercise Routines for a Healthy Prostate

What is Prostate?

The prostate is a walnut-sized gland that sits underneath the bladder and around the urethra. It generates seminal fluid, which aids in the nutrition and transportation of sperm. Because of its location, prostate health is tightly connected to urinary and reproductive function.

Common Prostate Issues

BPH (Benign Prostatic Hyperplasia)

The most prevalent prostate issue, affecting more than half of men over the age of 50. Frequent urination, difficulties initiating and halting urination, a weak urine stream, and nocturia (nighttime peeing) are all indications of BPH.

Prostate Cancer

Although less frequent than BPH, prostate cancer is a potentially fatal illness that needs close monitoring and treatment. Symptoms may include urination problems, blood in the urine or sperm, and erectile dysfunction.

Benefits of Exercise for Prostate

Regular exercise has several advantages for prostate health and urine function. Among the many advantages are:

  • Reducing the Chances of BPH: Regular physical activity has been linked to a decreased likelihood of developing BPH, potentially alleviating urinary symptoms.
  • Enhancing Blood Circulation: Regular exercise can improve prostate health by increasing blood flow and supplying important minerals and oxygen.
  • Hormone Balance: Exercise may help with hormonal balance, potentially lowering the chance of hormonal abnormalities affecting the prostate.
  • Weight Control: Obesity has been related to an increased risk of prostate difficulties, therefore maintaining a healthy weight through exercise is critical.
  • Improving Immune Function: Regular physical exercise has been shown to improve immune function and assist in the prevention of diseases such as prostatitis.
  • Stress reduction: Prostate issues can be exacerbated by chronic stress. Exercise is a natural stress reliever that promotes relaxation and calms the neurological system, which can improve your prostate indirectly.

Types of Exercise Best for Prostate

Regular exercise has several advantages for prostate health. Aerobic activity, weight training, and pelvic floor exercises are the most commonly advised kinds of exercise.

Aerobic Exercise

Aerobic exercise raises your heart rate and blood flow throughout your body. Walking, running, cycling, swimming, and sports such as tennis, basketball, and soccer are examples of aerobic activities that can help the prostate. 

Aim for at least 150 minutes of moderate-intensity aerobic activity every week. This might be as little as 30 minutes five days a week.

Strength Training

Resistance exercises including free weights, weight machines, resistance bands, or your body weight are included in strength training. Building muscle strength benefits general health and may aid in the reduction of prostate discomfort. 

Concentrate on large muscular groups such as the back, chest, arms, shoulders, legs, and core. Aim for two to three strength sessions each week.

Pelvic Floor Exercises

The bladder and bowel are supported by the pelvic floor muscles. Kegel exercises assist in strengthening these muscles, which can aid with urine incontinence and other prostate issues. Kegels are performed by contracting the muscles used to hold pee. 

Hold for 3-5 seconds before relaxing. Repeat 10-20 times each day, 2-3 times per week. Bridges, squats, and Pilates routines are examples of other pelvic floor workouts.

Aerobic Exercise

Aerobic Exercise

Aerobic exercise, commonly known as cardio, raises your heart rate and blood flow. This improves your overall health by strengthening your cardiovascular system. Aerobic exercise is particularly advantageous for the prostate because it may help reduce inflammation, regulate hormones, and maybe inhibit cancer cell development.

The following are some excellent aerobic workouts for prostate health:

Walking

A basic and portable exercise that can be performed anywhere. Aim for 30-60 minutes of exercise every day.

Improves circulation and gets the blood moving. Aids in the oxygenation of tissues.

It is possible to walk at various intensities, ranging from leisurely strolling to power walking.

Swimming

An excellent low-impact workout that puts no strain on the joints or spine.

All of the primary muscular groups are worked. It increases cardiovascular fitness.

Because of the resistance given by the water, it is an effective calorie burner.

Urinary symptoms linked with an enlarged prostate may be relieved.

Cycling

An enjoyable aerobic activity that promotes cardiovascular health.

Muscles in the legs, hips, and buttocks are strengthened.

Can be done on a stationary bike outside or inside. Vary the intensity.

Cycling regularly may help lessen the incidence and progression of prostate cancer.

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of strenuous activity every week. Pay attention to your body and don’t overdo it. Maintain hydration and stretch afterward.

Strength Training

Strength Training

Strength training, also known as resistance training, can help strengthen the muscles in your pelvis, hips, thighs, and lower back. Building strength in these muscle groups provides support for your pelvic floor and may improve urine leakage and other symptoms.

Weight lifting and resistance band exercises are two great ways to incorporate strength training into your routine. Try adding exercises like squats, bridges, deadlifts, and crunches that target your lower body and core. 

Using weights or resistance bands adds extra challenge to these moves and helps build more muscle mass.

Begin with modest weights or low resistance bands and concentrate on form. Gradually increase the amount of weight or resistance level over time. 

Strength training activities should be done 2-3 times per week, with rest days in between to allow your muscles to recuperate. Just 30 minutes of strength training each week may make a tremendous impact!

Before beginning a new strength training program, consult with your doctor, especially if you have any ailments or physical restrictions. Strength exercise, with your doctor’s approval, maybe a safe and effective strategy to maintain prostate health.

Pelvic Floor Exercises

One of the most helpful forms of exercise for prostate health is pelvic floor exercises, often known as Kegel exercises. These workouts target the pelvic floor muscles, which support the bladder, intestine, and sexual function.

Kegel exercises target the muscles that you employ to halt the flow of pee. To put them into action:

  • Tighten the muscles used to halt peeing in the middle of the stream. Hold the contraction for three seconds before relaxing for three seconds.
  • Aim for 10 repetitions three times a day.
  • Squeeze only the muscles of the pelvic floor. Tightening the abdominal, thigh, or buttock muscles is not recommended.
  • During the workouts, breathe freely. Keep your mouth shut.

Kegel exercises can aid with frequent practice:

  • Regaining bladder control following prostate surgery
  • Urinary incontinence should be reduced.
  • Enhance erectile function
  • Assist in the return of complete sexual function following prostate cancer therapy

Kegels are simple to execute, take only a few minutes every day, and can be done anywhere. Consistency is essential for reaping the rewards. Even if you don’t see results immediately away, keep doing Kegels.

Additional Lifestyle Factors for Prostate Health

Other lifestyle variables, in addition to exercise, have a vital influence on prostate health.

Diet

Additional Lifestyle Factors for Prostate Health

A good, balanced diet promotes general health and may be beneficial to the prostate. Important dietary guidelines include:

  • Consuming a variety of fruits and vegetables, nutritious grains, and lean protein
  • Limiting high-fat, high-salt, and high-sugar processed foods
  • Getting enough vitamins and minerals, such as D, zinc, and lycopene

According to some research, vitamin D insufficiency may be associated with more aggressive prostate cancer. Tomatoes, which are high in lycopene, may help decrease inflammation. Overall, a nutritious diet aids in the maintenance of a healthy weight and the reduction of oxidative stress.

Stress Management

Chronic stress hurts both the body and the psyche. Meditation, yoga, deep breathing, and tai chi are all stress management strategies that may help decrease stress hormones and improve relaxation. 

This can help with immunological function as well as prostate health. It is suggested to set aside time each day for stress alleviation.

Sleep

Adequate, high-quality sleep is essential for general health. Sleep deprivation has been linked to increased inflammation and an increased risk of health issues.

Adults should sleep for 7-9 hours every night. Maintaining a consistent sleep regimen, reducing blue light exposure at night, and controlling stress can all help to improve sleep.

Exercise Guidelines

Exercise is essential for prostate health. When beginning an exercise program, it is critical to adhere to established criteria for frequency, duration, and intensity.

Frequency

To preserve prostate health, most doctors recommend exercising 3-5 times per week. Exercise spread out during the week helps your body to relax and heal in between sessions.

Duration

Exercise for at least 30 minutes every session. This allows your body adequate time to reap the benefits. If you are new to exercising, you may need to gradually increase to 30-minute sessions.

Intensity

The intensity of exercise relates to how hard your body is working. Exercise of moderate to intense intensity is beneficial to the prostate.

Moderate-intensity exercise will raise your heart rate and cause you to sweat, but you should still be able to talk. Brisk walking, casual cycling, or social dancing are some examples.

Exercise at a high intensity induces a significant rise in heart rate as well as deeper breathing. You’ll sweat more and be unable to speak for more than a few seconds without pausing to regain your breath. Jogging, swimming laps, or playing singles tennis are some examples.

Throughout the week, aim to combine both moderate and intense level exercise. Knowing your desired heart rate zones might aid with intensity monitoring. Overall, exercise should be demanding but not painful or uncomfortable. It is also critical to stay hydrated during and after exercise.

Conclusion

Incorporating exercise into your routine is a proactive and effective way to keep your prostate healthy. Regular physical exercise benefits the entire health of this crucial gland, from lowering the risk of BPH to improving immunological function.

However, it is critical to adjust exercise programs to specific health circumstances and seek advice from healthcare specialists. 

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.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8776086/
https://pubmed.ncbi.nlm.nih.gov/37741323/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536904/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9997646/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146723/
https://pubmed.ncbi.nlm.nih.gov/31900902/
https://pubmed.ncbi.nlm.nih.gov/23930605/
https://pubmed.ncbi.nlm.nih.gov/26287411/
https://pubmed.ncbi.nlm.nih.gov/15911913/
https://dceg.cancer.gov/news-events/news/2023/sleep-prostate-cancer

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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
https://www.linkedin.com/in/kimberly-langdon-m-d-41847610/
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.

Publications

-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