Staying Active for Prostate Health: Essential Tips for Men
There’s no doubt that exercise is a critical part of supporting prostate health in middle age and beyond. The most obvious benefit comes from whole-body physical activity. Sedentary men, those with obesity, or those who have metabolic diseases like high blood pressure and diabetes, have a greater likelihood of developing an enlarged prostate (BPH) and the urinary symptoms that go along with it.
With exercise, patients can help control their weight, improve insulin sensitivity, reduce inflammation, and keep their hearts strong. Each of these, while seemingly separate, can influence prostate and urinary health.
The principles of exercise for prostate health don’t differ significantly from those we often prescribe for general health.
Getting 150 minutes (two and a half hours) a week of moderate cardiovascular activity like a brisk walk, swimming, jogging, or cardio at the gym is a great foundation. From there, regular strength training, at least twice per week, helps build and preserve muscle and improve metabolic health, making it easier to stay healthy into middle age and beyond.
You don’t need a gym to get proper strength training. There is plenty you can do at home with guidance from your doctor, physical therapist, or trainer.
We’re also seeing plenty of health issues associated with sitting at a desk all day. So, even if you don’t have the opportunity to complete a formal workout, getting up from your desk and performing a variety of movements every 30 to 45 minutes can be very beneficial.
What About Pelvic-floor Exercise?
The pelvic floor is not directly involved with shrinking an enlarged prostate, but it does help strengthen the muscles that control urinary function. In fact, pelvic-floor exercises are critically important for many patients who have undergone a prostatectomy, a surgical procedure in which the prostate is removed, typically to treat moderate to high-risk prostate cancer.
For patients who have difficulty with pelvic-floor exercises, there are specialized physical therapists who can help zero in on the appropriate muscle groups and provide guidance and relief.
However, not all pelvic-floor exercises are appropriate for every patient. In some cases, these exercises may aggravate an already tight or overactive pelvic floor. This is why it’s so important to have a proper evaluation and not simply jump into a new exercise without understanding the context of your particular situation.
Can I Bike?
While a lot has been said in the past about biking and the risk of prostate issues, ultimately, the appropriate use of a bicycle should have no long-term negative effect on the prostate for most men.
That said, it’s important to have a properly fitted bicycle and a saddle that provides support while minimizing pressure and discomfort. If cycling consistently causes pelvic pain, numbness, or urinary symptoms, that should be evaluated rather than ignored. Long biking sessions may also affect your PSA levels, a blood marker for prostate cancer. If you are an avid biker, this may be important information to provide to your physician in the workup for an at-risk PSA reading.
Consistency Over Quantity
As with almost anything, consistency in exercise is key to maintaining a healthy body. Not performing enough exercise, or performing too much too quickly, can be detrimental to your health and often leads to frustration, injury, and taking a step backward.
Consistency may be less exciting at first, but it generally offers better results over the long term, including better overall health and potentially improved urinary function.
For patients who are already experiencing lower urinary tract symptoms, including difficulty starting the stream, a weak stream, dribbling, leakage, urgency, frequency, or waking repeatedly at night to urinate, seeing a qualified urologist is a great next step.
While lifestyle changes can make a difference, the breadth of BPH treatment options available today is astounding—ranging from medications and minimally invasive procedures to surgery. The point is that there is an appropriate solution for almost everyone, and not addressing the problem tends to lead to worsening symptoms and, in some cases, bladder complications.
