5 Exercises for A Healthy Prostate

As a man, one of the few glands in your body that should matter is your prostate. The prostate is a small gland located just below the bladder, near the rectum. The prostate gland helps in the production of semen, which is necessary for reproduction. The gland is placed on the tubes that carry urine and semen out of the body. Normally, the size of the prostate increases slowly over the years. A drastic increase in size could be a sign of bigger problems. There are numerous exercises for a healthy prostate you can do to prevent this.

When most people think of prostate problems, they think only of prostate cancer. But there are several non-cancerous problems that affect the prostate as well, including acute bacterial prostatitis, overactive bladder (OAB) and benign prostatic hyperplasia (BPH). These are very serious conditions that could require surgery to treat. Some of the symptoms of prostate problems include painful ejaculation, constant urge to urinate, pains in the back, pelvic, and thigh region

Maintaining good prostate health is, therefore, very important, and it all lies in living healthy, which includes having a good diet and engaging in exercise.

While what you eat has a sure way of affecting your prostate, exercises too are also very helpful. Studies have shown that men who were more physically active were less likely to have prostate problems such as BPH and even erectile dysfunction. Generally, engaging in physical activities, including exercises, have immense benefits on the body, and some exercises benefit certain parts of the body more. So there are exercises that actually help improve prostate health. [1]

For example, having belly fat, or what is humorously referred to as “spare tyre” increases your chances of having prostate problems. So automatically, when you cut your belly fat, by doing exercises that burn belly fat, you reduce the chances. But not just the belly fat as generally shedding a few pounds is quite healthy and good for your prostate health. Today, we would be looking at some of these exercises.

1. Kegel Exercise

The Kegel exercise is highly recommended to improve your prostate health, especially for middle-aged men. But anyone is welcome to try out the exercise. What makes it great is that you do not require energy or space to do it as you can simply perform it anywhere you are on the go in a few minutes. [2]

To do that, you have to squeeze or contract the pelvic floor muscles, which you use to hold your urine. Do this for 7-10 seconds and release. Wait for some seconds to pass, then do again. You can repeat it as much as 10 times. As a routine, you should do 3 sets of 10 Kegel exercises every day. You can time yourself by doing it in the morning, afternoon, and night. Any exercise that involves strengthening the pelvic floor muscles would be very effective.

2. Strength training exercises

Going to the gym has benefits other than getting bulging muscles, and some of the activities you do there can help improve your prostate health. Activities like weightlifting or other exercises you do with machines would keep your prostate in check.

One study in 2013 was conducted to find out the effect of strength training on the quality of life in prostate cancer patients. It found out that engaging could be useful in preventing prostate problems in men. [3]

3. Aerobic exercises

If you are not a fan of exercise, then you should start changing your mind now. Exercises help keep you fit by reducing body fat and also making you very agile.

Apart from that, exercise also helps release antioxidants into the body, helping get rid of wastes in the body. Some of these toxins or waste include inflammatory molecules, which increase the chances of developing cancer cells, especially in the prostate gland. Simple exercises like swimming, running, cycling can go a long way to improve your prostate health. The best is you do not have to register at the gym to do any of this. So do not ever skip exercises anymore. 

4. Non-aerobic exercises

Non-aerobic exercises are also helpful in improving your prostate help. Just like the aerobic exercises, non-aerobic exercises can help you shed a few pounds and also make you feel better generally. Such exercises include sit-ups, stretches, pull-ups, push-ups, and so on. Exercises like this are great because you can do them from one spot in your house, without having to go out. 

5. Yoga

If you have been looking for a reason to get involved in yoga, then this may just be it. Yoga is one of the best exercises for a healthy prostate. Not only is yoga essential for deep meditation, and in opening your mind, it also helps keep you fit due to the postures and positions you would assume during the whole process. Some of the moves can help strengthen the pelvic floor muscles and also help manage symptoms commonly associated with BPH. Some of the yoga poses involved include the hero pose, reclining big toe pose, knee squeeze, and more