As men age, maintaining prostate health becomes increasingly important. While nutrition and supplements play a role, movement is equally vital. Regular exercise helps reduce inflammation, balance hormones, improve circulation, and support urinary function—all of which benefit the prostate. Here are the top 5 exercises to support prostate health, especially for men over 50.
1. Kegel Exercises (Pelvic Floor Training)
- Why they matter: Strengthens pelvic muscles that support the bladder and prostate.
- How to do them: Contract pelvic muscles (as if stopping urination midstream), hold for 5 seconds, then release. Repeat 10–15 times, 3 sets per day.
- Benefits: Reduces urinary leakage and may improve sexual function.
2. Walking or Light Jogging
- Why it’s helpful: Promotes circulation and helps maintain a healthy weight.
- How to do it: Aim for 30 minutes daily. Even brisk walking counts.
- Bonus: Lowers inflammation and insulin resistance—both linked to prostate issues.
3. Squats and Lunges
- Muscles involved: Glutes, hamstrings, core—all of which support pelvic stability.
- Why it helps: Increases testosterone and improves mobility.
- How to start: Bodyweight squats and lunges, 2–3 sets of 10 reps each, 3 times per week.
4. Swimming or Cycling (Low-Impact Cardio)
- Cardio benefit: Boosts circulation and cardiovascular health without joint stress.
- Caution for cycling: Use a wide, cushioned saddle to avoid excess perineal pressure.
- Best for: Men with joint pain or beginners looking for a full-body workout.
5. Yoga or Gentle Stretching
- Why it supports prostate health: Reduces stress (linked to hormone imbalance and inflammation), improves blood flow to pelvic region.
- Recommended poses: Butterfly stretch, child’s pose, bridge pose, cobra stretch.
- Frequency: 10–15 minutes a day for mobility and relaxation.
Prostate-friendly exercise doesn’t have to be extreme. These targeted, low-impact movements can help reduce symptoms of BPH, improve bladder control, and promote hormonal balance. Commit to just 30 minutes a day, and your prostate—and overall vitality—will thank you.
Also read: 7 Foods That Naturally Support Prostate Health After 50