Regular exercise is essential for maintaining a healthy prostate. Exercise may help to lower the risk of developing conditions like benign prostatic hyperplasia (BPH) and prostate cancer. Men who exercise regularly have lower levels of prostate-specific antigen (PSA), a marker for potentially dangerous prostate diseases.
Overall, exercise is an important part of keeping the prostate healthy and promoting longevity in older men. To maintain physical health, men aged 50 and up should engage in at least 150 minutes of moderate-intensity aerobic activity per week. Strength training twice or three times per week can also help support bone and muscle health for better balance and mobility.
How Does Exercise Helps Improve Prostate Health?
There are a number of health benefits of exercise linked to prostate health. Men who engage in regular physical activity are less likely to have enlarged prostates, a condition known as benign prostatic hyperplasia (BPH). Regular physical activity can also lower the risk of prostate cancer and improve overall prostate health. Exercise can help reduce stress, which can help with symptoms associated with BPH and other prostate issues. Exercise is also thought to help boost testosterone levels, which may help with prostate-related fertility issues. Furthermore, research suggests that exercise may help increase sex drive in men who have low libido due to conditions such as BPH or an enlarged prostate.
Exercises For Healthier Prostate
Exercises are essential to maintaining a healthy and balanced lifestyle. There are many ways you can exercise to keep your prostate healthy, but here are the top exercises for a healthier prostate:
- Aerobic Exercises – Aerobic exercises are beneficial to men’s health, particularly prostate care. Aerobic exercise can help promote overall prostate health and lower the risk of developing prostate symptoms or diseases. This includes lowering the risk of benign prostatic hyperplasia (BPH), a condition that causes prostate gland enlargement, as well as assisting men in preventing and managing urinary incontinence.
It is simple and easy to incorporate aerobic exercise into your daily routine. The key is to find activities that you enjoy, such as walking, jogging, biking, swimming, or participating in sports such as tennis or basketball. Aim for at least 30 minutes of moderate-intensity aerobic activity five times per week; this can be broken down into shorter sessions of 10 to 15 minutes if that works better with your schedule.
Aerobic exercise also helps reduce stress and anxiety, which can lower your risk of developing or worsening prostate conditions. Furthermore, studies have shown that regular aerobic exercise can improve mood and even increase testosterone levels in men, which affects the size and function of the prostate.
- Interval Training – Interval training is a time-efficient and effective way to improve prostate health. It alternates between short bursts of high intensity and longer bursts of moderate intensity, which aids in the development of aerobic capacity. This type of exercise has been shown to be beneficial for both men with healthy prostate and those with prostate issues.
According to research, interval training may be especially beneficial for men with benign prostatic hyperplasia (BPH). BPH is a condition in which the prostate enlarges and, if left untreated, can cause urinary issues such as difficulty urinating, frequent trips to the bathroom, or even incontinence. Interval training has been shown to alleviate BPH symptoms by improving bladder control and shrinking the prostate.
- Kegel Exercises – Kegel exercises are an excellent way to improve prostate health by strengthening the pelvic floor muscles. The muscles that support the bladder, rectum, and urethra are strengthened by these exercises. Kegel exercises on a regular basis can help men reduce symptoms of urinary incontinence and an enlarged prostate, as well as improve overall sexual performance.
The exercise is straightforward: contract your pelvic floor muscles for 5 seconds at a time, then relax for 5 seconds. You can do this 10 times in each session or as needed throughout the day. It is critical to remember that you should not be holding your breath or tensing any other muscle in your body while performing these Kegel exercises.
- Yoga – Yoga has helped many men manage their symptoms and improve their quality of life. Yoga combines physical postures, breathing techniques, and meditation, all of which can be beneficial to those suffering from prostate cancer.
Yoga reduces stress, anxiety, and depression, all of which are common side effects of living with a chronic condition like prostate cancer. The practice also improves flexibility, strength, and balance in the body, which can make daily tasks easier. Yoga also improves blood circulation in the pelvic area, which may reduce pain associated with prostate issues.
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Finally, it’s important to think about how to plan workouts and remember that everyone’s body responds differently to exercise and its potential benefits. As a result, consulting with a doctor before beginning any new exercise regimen is critical to ensuring the individual’s safety and health. Men can greatly benefit from including prostate exercises in their regular routine by following these simple steps. With benefits ranging from improved sexual performance to possibly lowering the risk of prostate cancer, all men should consider including exercise as part of their overall health plan.