The benefits of regular exercise can affect and enhance every area of your life. Working out at least 3 times a week can help you sleep better, strengthen focus and concentration levels, and of course, improve your overall health and wellbeing. But did you know that regular exercise can also optimize the health of your prostate? It’s true!
So if you’re interested in learning how you can improve your prostate health, you’ve come to the right place! Because in this article, we’ll be going over 6 exercise tips that promote 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:
- Brisk walking
- Jump rope, etc
More commonly associated with cardio, aerobic exercise symbolizes and represents the demand and need for oxygen. It enhances blood flow as well as increases your heart rate, and these factors are prerequisites for a healthy prostate.
Additionally, aerobic exercises provide many 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 so that you can 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 as well as interval training.
This form of exercise will burn extra calories (and fat) by enhancing the metabolism and retaining your body’s fat-burning state. Interval training provides you with 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) in order to experience these results.
3. Kegel Exercises
Kegel exercises are a useful 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 be exercising; simply 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 that are in close proximity to your prostate.
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 is known to relieve stress and release endorphins that can make us feel happier and aid to our overall quality of life. Even starting off with as little as 3 or 4 days a week — 30 minutes each day — can make a tremendous difference over time. Less stress, exercise, and losing weight are all great steps you can do to promote prostate health.
5. Try Yoga
While not typically associated with exercises that aid with 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.
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 not only an in shape prostate but also a healthy and wholesome life.