Exercises that use the entire body, including aerobic exercises like walking and running and body strengthening and muscle toning exercises, may be good for prostate health. According to the June 2005 issue of "Journal of Men's Health and Gender," regular physical activity reduces the risk for enlarged prostate known as benign prostatic hyperplasia, or BPH. A study published in the December 2010 issue of the "Townsend Letter" shows moderate aerobic exercise reduces inflammation and appears to relieve pelvic pain associated with chronic prostatitis, also known as inflammation of the prostate.
Preventing Prostate Aggravation
The prostate surrounds the urethra just below the bladder. Aerobic exercise improves overall health, but any sport causing downward pressure on the pelvic region can aggravate the prostate, including tennis and running. In addition, exercises with saddles or seats, like horseback riding or bicycling, that exert pressure on the pelvic area may lead to sexual health problems. According to Prostate.net, medical experts believe that even though bicycling puts pressure on the prostate region, it isn't likely to cause prostatitis, prostate cancer or an enlarged prostate.
Strengthening Pelvic Muscles
Strengthening the abdominal muscles with situps or abdominal crunches supports the organs in the lower abdomen, including the prostate. In particular, tightening the pubococcygeus muscle helps strengthen the pelvic region. According to Prostate.net, kegel exercises can reduce prostate inflammation, improve sexual health and prevent incontinence. To perform the kegel, tighten only the muscle used to stop urine flow and hold it for five seconds. Repeat 20 to 40 times per day. Kegels can be performed at any time and anywhere.
Minimizing Pelvic Pressure
Exercising for 30 to 45 minutes each day helps control weight and reduce abdominal fat that may put additional pressure on the pelvic region. In addition to prostate aggravation, trauma to the pelvic region from bicycling may also cause erectile dysfunction. In a study reported in the November 2005 issue of "Nature Clinical Practice Urology," researchers note bicycling causes trauma injury and reduces blood flow to the penis and pelvic area from pressure caused by the front of the seat. The researchers point out that pressure on the pelvic area from bicycling may be minimized by using a wider seat without the front extension.
Exercise and Prostate Cancer
According to the World Health Organization, 250,000 men are diagnosed with prostate and testicular cancer each year. At least three to six hours of walking per week may reduce the risk of developing prostate cancer. Research reported on Prostate.net showed that active men had a two-thirds reduced risk for a biopsy testing positive for cancer, and a 61-percent reduced risk of death from prostate cancers was associated with three or more hours per week of vigorous exercise.
References
- "Journal of Men's Health and Gender"; Lifestyle and Benign Prostatic Hyperplasia in Older Men; S Rohrmann, et al.; June 2005
- "Townsend Letter"; Physical Activity and the Prostate; Jule Klotter; December 2010
- The Prostate Cancer Institute: Exercise and Prostate Health
- World Health Organization: Global Cancer Rates
- Nature Clinical Practice Urology; Does Cycling Lead to Erectile Dysfunction?; Tamsin Osborne; November 2005
