Simple and Effective Exercises for Enlarged Prostate

Simple and Effective Exercises for Enlarged Prostate

Are you suffering from an enlarged prostate and looking for ways to alleviate your symptoms? While medication and medical treatments can help, incorporating simple and effective exercises into your daily routine can also make a significant difference in managing your condition. In this blog, we will explore some exercises that can help improve the symptoms of an enlarged prostate and promote overall prostate health.

Kegel Exercises

Kegel exercises are often associated with women, but they can also be beneficial for men with an enlarged prostate. These exercises target the pelvic floor muscles, which play a crucial role in bladder control and urinary function. By strengthening these muscles, men can experience improved urinary flow and reduced symptoms of an enlarged prostate.

To perform Kegel exercises, start by identifying the pelvic floor muscles by stopping the flow of urine midstream. Once you have located these muscles, contract and hold them for a count of three, then relax for a count of three. Aim to complete 10-15 repetitions, three times a day. Over time, you can gradually increase the duration of the contractions and the number of repetitions to further strengthen the pelvic floor muscles.

Aerobic Exercises

Aerobic exercises, such as walking, jogging, swimming, and cycling, can also be beneficial for men with an enlarged prostate. Regular aerobic exercise can help improve overall cardiovascular health, which in turn can support prostate health. Additionally, aerobic exercises can help maintain a healthy weight, which is important for managing the symptoms of an enlarged prostate.

It is recommended to engage in at least 30 minutes of moderate-intensity aerobic exercise most days of the week. If you are new to exercise, start slowly and gradually increase the duration and intensity of your workouts. Remember to consult with your healthcare provider before starting any new exercise regimen, especially if you have existing health conditions.

Yoga and Stretching

Yoga and stretching exercises can help improve flexibility, reduce muscle tension, and promote relaxation, all of which can benefit men with an enlarged prostate. Certain yoga poses, such as the child’s pose, cat-cow stretch, and pelvic tilts, can specifically target the pelvic area and help alleviate symptoms associated with an enlarged prostate.

Incorporating yoga and stretching into your daily routine can not only improve physical symptoms but also provide mental and emotional benefits. Consider joining a yoga class or following along with online videos to learn proper techniques and ensure safe and effective practice.

Pelvic Floor Exercises with Resistance

In addition to Kegel exercises, pelvic floor exercises with resistance can provide further benefits for men with an enlarged prostate. Using resistance bands or weights, men can target the pelvic floor muscles and strengthen them to improve urinary function and overall prostate health.

To perform pelvic floor exercises with resistance, sit or lie down and place the resistance band around your thighs. Contract your pelvic floor muscles and then push your thighs outward against the resistance. Hold for a count of three, then release. Aim to complete 10-15 repetitions, three times a day, gradually increasing the resistance as your strength improves.

Core Strengthening Exercises

Core strengthening exercises, such as planks, bridges, and abdominal crunches, can also be beneficial for men with an enlarged prostate. A strong core can help support the pelvic organs and improve bladder control, reducing symptoms associated with an enlarged prostate.

It is important to perform core strengthening exercises with proper form to avoid straining the pelvic floor muscles. Start with a few repetitions and gradually increase as your strength and endurance improve. If you are unsure about how to perform these exercises, consider working with a certified fitness trainer to ensure safe and effective practice.


Incorporating simple and effective exercises into your daily routine can be a valuable addition to your overall prostate health management plan. From Kegel exercises to aerobic workouts, yoga, and resistance training, various exercises can help alleviate symptoms and improve the quality of life for men with an enlarged prostate. Remember to consult with your healthcare provider before starting any new exercise regimen and to listen to your body’s signals to avoid overexertion. With dedication and consistency, these exercises can make a positive impact on your prostate health and overall well-being.

If you enjoyed this article, you may also want to read this article Can You Shrink Your Enlarged Prostate in Seconds?

*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