The benefits of regular exercise can affect and enhance every area of your life. Working out at least three times a week can help you sleep better, strengthen focus and concentration levels, and improve your overall health and well-being. But did you know that regular exercise can also optimize the health of your prostate? It’s true!
So, if you’re interested in improving your prostate health, you’ve come to the right place! In this article, we’ll review six exercise tips promoting prostate health.
1. Aerobic Exercises
Mainly dependent upon the aerobic energy-generating process, aerobic exercise is a workout regime based on the conditioning of your cardiovascular system. Examples of aerobic exercises include:
- Running
- Brisk walking
- Hiking
- Swimming
- Cycling
- Jump rope, etc
More commonly associated with cardio, aerobic exercise symbolizes and represents the demand and need for oxygen. It enhances blood flow and increases your heart rate, which are prerequisites for a healthy prostate.
Additionally, aerobic exercises provide many other benefits. Chief among them are the cancer-fighting advantages that help stave off many prostate complications. Essentially, any form of movement that helps build endurance can be considered an aerobic exercise. These workouts should be low-impact enough to do it for long periods but strenuous enough to make you sweat and burn calories.
2. Interval Training
Excess fat around the midsection is associated with Benign Prostatic Hyperplasia (BPH), an enlargement of the prostate gland in men. However, this can be prevented through proper nutrition and interval training.
This exercise will burn extra calories (and fat) by enhancing the metabolism and retaining your body’s fat-burning state. Interval training provides various exercise routines that offer short bursts of intense workouts that “surprise” your metabolism.
This keeps it in that fat-burning state, which is not only beneficial for weight loss but for your prostate as well. Try experimenting with High-Intensity Interval Training (HIIT) to experience these results.
3. Kegel and Pelvic Floor Exercises
Kegel exercises are a valuable and simple way to strengthen the pelvic muscles, which can weaken when there is any change in the tissue surrounding this area. And the best part? You can do them anytime, anywhere, and no one will know! The muscles you use to hold back urine are the ones you will exercise; squeeze and hold them for 10 seconds before releasing. Do a few sets of 10 to 20 each day, and you will be able to strengthen the pelvic muscles close to your prostate.
Pelvic floor exercises are highly beneficial for prostate health, particularly for men who have undergone prostate cancer treatments like radical prostatectomy or radiotherapy. Regular practice can alleviate urinary issues such as incontinence, frequent urination, and dribbling after urination. They also aid in improving erectile function and managing bowel problems like fecal incontinence or excessive wind passage.
Starting these exercises before prostate surgery can expedite recovery, while post-surgery, they assist in regaining bladder control. They’re also helpful in preventing urine leakage during physical activities or moments of increased abdominal pressure, like coughing or sneezing. Maintaining a routine of pelvic floor exercises is vital for long-term benefits and improved quality of life for men dealing with prostate health issues.
Prostate Cancer UK provides a comprehensive breakdown of these exercises and why they are important.
4. Workout a Few Days a Week
Regular exercise should be a part of all of our lives, not only for the physical benefits but for the mental benefits, too. Exercise relieves stress and releases endorphins that can make us feel happier and aid our overall quality of life. Even starting with as little as 3 or 4 days a week — 30 minutes daily — can make a tremendous difference over time. Less stress, exercise, and losing weight are all significant steps you can do to promote prostate health.
5. Try Yoga
While not typically associated with exercises that aid prostate ailments, yoga is certainly worth considering as a possible solution. Yoga has shown an ability to assist with prevention in regards to BPH as well as an enlarged prostate.
Key Takeaway
The primary factor in optimizing the health of your prostate is committing to living a healthy and active lifestyle. Eating the right food, exercising regularly, drinking enough water, taking your vitamins, etc, will all contribute to an in-shape prostate and a healthy and wholesome life.
Blog posts from Profound Medical are for general information only. The content should not be considered medical advice. If you are in need of professional medical advice or assistance, please reach out to your local doctor or clinic.
Jan 11, 2024 | TULSA Procedure