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Regular exercise is a must for men who want to protect their prostate health and help avoid prostatitis, BPH, and prostate cancer. Doing exercises for prostate health can help help prevent disease and also reduce symptoms or risks from diseases or conditions they already have. Studies also show that men who have prostate cancer and who exercise vigorously have a significantly lower risk of dying from the disease. For example, a Harvard School of Public Health and University of California, San Francisco study of 2,705 men with prostate cancer who were followed over 18 years found that those who walked at least 90 minutes per week were 46 percent less likely to die from any cause when compared with men who walked less per week.
Men who participated in vigorous activity (at least three hours of intensive exercise per week) had a 61 percent lower chance of dying from prostate cancer when compared to men who participated in one hour or less of easy exercise per week. (Kenfield 2011)
Top 3 Exercises for Prostate Health
Here are the top 3 exercises men should consider for better prostate health.
- Aerobic exercise. Numerous studies have proven the advantages of exercise for prostate health—whether you want to maintain a healthy prostate, prevent prostate cancer, prostatitis, or BPH, or improve quality of life after prostate surgery or other treatments for prostate cancer. Examples of aerobic exercise include walking, jogging/running, biking, tennis, jumping rope, and rowing.
- Resistance exercise. The basic idea behind resistance exercise is that your muscles work in opposition to a force that pulls or pushes them. Examples of resistance exercises are push-ups, weight lifting, and swimming. Resistance exercises improve strength and muscle tone and also have an anti-inflammatory effect.
- Kegel exercises. No, Kegel exercises are not just for women. Kegel exercises can help men better control urine flow, achieve better sexual arousal, and enjoy better orgasms and ejaculation control. A note of caution: If you are struggling with chronic prostatitis/chronic pelvic pain syndrome that is related to a pelvic tension disorder, then avoid doing Kegel exercises. Instead look to other kind of pelvic floor exercise such as pelvic floor rehabilitation.
Although exercise is an important part of a man’s prostate health program, there are also some exercises that should be avoided under certain circumstances. Consult your healthcare provider before starting or changing your exercise program.
Kenfield SA et al. Physical activity and survival after prostate cancer diagnosis in the Health Professionals Follow-Up Study. J Clin Oncol 2011 Jan 4