Exercise And The Prostate Gland
Performing prostate massages using your finger or specialized tools isn’t the only thing you can do if you’re trying to keep your prostate gland healthy. According to research, old-fashioned physical exercise can reduce the risk of contracting prostate diseases, as well as manage the symptoms.
Physical activity can help strengthen muscles in the pelvic region as well as other areas of the body, so incorporating them into your weekly routine will keep your prostate gland healthy. With that being said, let’s take a look at why a healthy prostate is essential and some of the physical workouts that can help improve your prostate gland health.
Why A Healthy Prostate Is Important
The prostate gland is just a small, walnut-shaped gland located just below the bladder and above men’s penis. A healthy prostate gland assists in the production of fluids that get mixed with your sperm during ejaculation; therefore keeping this gland in healthy condition is essential. The prostate gland also let you have good control over what comes out of your penis by helping you switch between ejaculate and urine.
However, you may experience discomfort and pain generally, when urinating, or when ejaculating as well as retrograde ejaculations and infertility if your prostate gland is not in the best shape.
The prostate gland is responsible for a lot of the inner workings of a man’s lower half, and anyone who wants to keep a healthy sex life must keep it Prostate gland in healthy condition.
Exercise And The Prostate
Living a healthy life goes a long way towards keeping your prostate healthy. Physical exercises are beneficial. Consider the following physical exercise if you want to keep your prostate healthy.
1. Aerobic Exercises
There are plenty of aerobic exercises you can do to stay active and keep your overall prostate health. These aerobic exercises are useful to help your heart, blood vessels, and making them great sex exercises for men and great for whole body health. Below are some of the aerobic exercises you can perform.
Swimming is excellent for endurance and your libido. Swimming does not set stress on joints and bones. Swimming is helpful in strengthening the pelvic floor muscles as well as loses weight. A study showed that swimmers in their 60s have sex lives that comparable to people in their 40s.
Cycling is another form of exercise for your prostate but not 100% perfect due to the design of most bicycle seats that put your entire weight on the perineum. Having many kilograms on it for extended periods can aggravate any underlying prostate issues. Try buying a prostate friendly saddle, which is designed with a gap to reduce the pressure you put on this sensitive gland if you are an avid cyclist.
Walking at a comfortable pace for some minutes every day can keep your prostate gland healthy. Walking also alleviate some of the symptoms of fatigue, depression, and body weight. Walking increase blood flow and stimulate the endocrine system. It also helps men relax the mind to help eradicate stress problems that may be affecting intimacy and sex life.
2. Kegel Exercises
Kegel exercises involve the tensing and releasing of the pelvic floor muscles. These muscles form a kind of hammock all across the bottom of your body and hold many of your vital organs in place. The pelvic muscles play a crucial role to help control your urination and defecation, allowing you to open and close the anus and urethra when needed.
Kegel exercises are great for the pelvic muscles if you are already suffering from any prostate diseases or infections. The entire pelvic floor area is involved in Kegel exercises. Keeping your pelvic floor healthy can help to make sure that your entire lower half is working together as it’s supposed to.
Remember, just as it takes time to strengthen any other muscle in your body and build your biceps, it also takes time to strengthen muscles in your pelvic floor.
How Do I Do A Kegel Exercise?
It is essential that you take time and find your pelvic muscles to make sure you are exercising the right muscles.
- Stop and start your urine stream while at your toilet to urinate
- Suddenly stop your urine flow while peeing (The muscles you use to stop your urine flow are your pelvic floor muscles.)
- Hold and tighten your pelvic floor muscles for five seconds
- Relax your pelvic muscles between each squeeze
- Now, you have just done one Kegel exercise
Things not to do during Kegel exercises
- Do not hold your breath
- Do not push down
- Do not tighten the muscles in your buttocks, stomach, or thighs
Maintaining A Healthy Weight
Carrying excess weight tends to hurt the prostate, similar to most parts of the body. Your body stores extra fat somewhere when you become overweight. This ends up placing your vital organs under additional strain and pressure all the time.
You could be setting extra pressure on your prostate gland when you are overweight. The prostate gland is one of the worst parts of the body to have this happen as this put pressure on your urethra, making it difficult to urinate.
Work on losing weight if you’re overweight or obese. You can lose weight by increasing the amount of exercise you do and reducing the number of calories that you eat each day.
How Many Exercises Do I Need?
Generally, the more you workouts, the better. Physical exercise does not need to be strenuous to provide benefits but the intensity matters. Physical activity includes not only walking, jogging, cycling, running but also engaging in hobbies like dancing, bicycling, gardening, as well as doing active household chores.
It’s recommended that you do at least two-and-a-half hours of moderate-intensity aerobic exercise per week; exercises for balance, coordination, agility, and flexibility two to three days a week; strength training two to three days a week.
Contact a fitness professional to know the types of exercises that are right for you, how often and how long you should exercise, and the intensity you should aim.