Exercise benefits every area of the body, and the prostate is no exception. For example, one study found that men who participated in at least three hours of intensive exercise per week had a 61% lower chance of dying from prostate cancer compared to men who exercised less than one hour per week. Based on this, aerobic fitness, strength training, plus Kegel exercises that strengthen the pelvic floor can all be considered healthy prostate exercises.
Increase cardiovascular health.
As a general rule, anything that’s good for your heart health is good for your overall health. It’s been reported that regular aerobic exercise such as walking, jogging, running, biking, playing tennis, rowing, and jumping rope are all healthy prostate exercises, known to improve prostate health, prevent prostate cancer or prostatitis, and improve quality of life after prostate cancer treatment.
Regular exercise can also help prevent erectile dysfunction, which is a common side effect of prostate cancer treatment, and it can help make sex after prostate removal a reality.
Another exercise for a healthy prostate is anything that forces your muscles to push or pull something of resistance. This can include floor exercises like pushups, sit-ups, or crunches or weight lifting with bars and dumbbells. Swimming can also be considered resistance training because you’re moving your arms and legs against the force of the water.
The nerves and muscles surrounding the prostate are what control the ability to get erections. Thus, exercises that strengthen the pelvic floor can be beneficial if those nerves and muscles were impacted during prostate cancer surgery. Kegel exercises specifically can promote blood flow to the penis. And greater control over the muscles surrounding the penis can help retain blood in the penis to hold the erection firmer and longer.
Doing a Kegel involves squeezing your pelvic floor muscles. To locate them, pretend you are stopping the flow of urine in mid-stream. Contracting these muscles and then releasing them is a Kegel. The Kegel involves repeating the contraction-and-release move 10 to 20 times at a time.
This can be challenging at first because it involves moving muscles you don’t typically move, but they do get easier over time. Start with one set, then aim to do three or four sets of the Kegel penis exercise three to four times a day.
The magic in doing Kegels comes from doing them repeatedly and regularly. Another recommendation is to vary your position while doing the Kegels: Do one-third of them laying down, another one-third while sitting, and another one-third while standing.
Finally, when it comes to how to do Kegels for men, it’s important to do them consistently. Experts recommend to do them at the same time each day, or to do them while you do other regular routines like going to the bathroom, brushing your teeth, or watching TV.
Exercise for all parts of your body is necessary for overall health, especially as we age. And exercises for your sexual health and a healthy prostate are just as important. To learn more, download our free ebook, Prostate Cancer and ED: What You Need to Know.