1. Kegel Exercises
kegal exercise for enlarged prostate
Kegel or pelvic-strengthening exercises can help ease some of the discomforts of enlarged prostate as they help tighten and clench specific pelvic muscles to help control urination.
- Empty your bladder and lie on the floor with your knees bent and apart. Tighten your pelvic floor muscles for 5 seconds, then relax them for 5 seconds. Repeat 10 to 20 times, 3 or 4 times each day. Pelvic floor muscles are the muscles you use to stop your urine flow.
- Another option is to squeeze the muscles in your anus, then relax your pelvic floor muscles. Do it 10 to 20 times, a few times a day.
- Regularly perform kegel exercises throughout the day. You can do them after waking up in the morning, at lunchtime, in the evening and before going to bed. Target your pelvic muscles only and avoid tightening the muscles in your stomach, buttocks or thighs. If you are having difficulty locating the pelvic muscles, get help from an expert.
Note: Men who suffer from chronic prostatitis or chronic pelvic pain syndrome must avoid doing kegel exercises.
2. Aerobic and Resistance Exercises
Staying active is good for the prostate as well as overall health. Inactivity contributes to obesity, one of the risk factors for enlarged prostate.
aerobic exercise for enlarged prostate
- Even a small amount of exercise like aerobic and resistance exercises can help reduce urinary problems caused by an enlarged prostate and can even prevent this problem.
- Aerobic exercises can help you maintain a healthy weight. Incorporate aerobic exercises like walking, jogging, running, tennis, basketball and rowing in your daily routine.
- Resistance exercises help improve strength and muscle tone, while reducing inflammation. Examples of resistance exercises are swimming, push-ups and lifting weights. Do these for 30 minutes, a few times a week.
