People over and around 50, according to various studies, are at risk of catching prostate diseases, of which enlarged prostate is the most common.
Prostate enlargement, also known as benign prostatic hyperplasia (BPH), can create urinary issues that many men find inconvenient.
BPH is caused by changes in a man's hormone levels as he ages. It is not harmful and is an inevitable part of aging.
Nevertheless, the issues that an enlarged prostate can create are bothersome, and many men seek solutions to alleviate their symptoms.
This article explores how exercise can help boost your prostate health, and treat enlarged prostate symptoms.
While the exercises do help restore the prostate size and reduce urinary inconvenience, for faster results, you can check out our Prostrate 911, formulated with a blend of herbal extracts and essential vitamins and minerals, which have been proven to restore a healthy prostate size.
With that being said, let’s dive into it!
Top 5 Exercises to Restore A Healthy Prostate Size
1. Aerobic Exercises
Exercise that is healthy for your heart is also good for your prostate and sexual wellness. And since aerobic exercises are centered on the fitness of your cardiovascular system, they also help restore prostate health.
Aerobic exercises include jogging, running, brisk walking, hiking, swimming, cycling, jump rope, etc.
These exercises have also been linked to improving heart rate and blood flow, which further contributes to prostate health since prostate health forms a direct connection with both of these elements.
Furthermore, aerobic activities have numerous advantages, the most important of which are cancer-fighting properties, which help prevent many prostate complications.
In essence, any sort of exercise that promotes endurance can be categorized as an aerobic workout. These exercises should be challenging enough to make you sweat and burn calories while still being the low impact that you can perform them for extended periods.
2. Try Some Yoga
Yoga is worth taking into consideration as a potential treatment, despite rarely being connected with workouts that help with prostate disorders.
What's more, Yoga has demonstrated its capacity to help with BPH or enlarged prostate prevention.
Two of the most beneficial yoga poses that help with an enlarged prostate are:
2.1 Cobbler Pose (Baddha Konasana)
The Cobbler Pose is a seated posture that can alleviate pelvic strain. To perform this pose:
- Sitt down and extend your legs in front of you
- Squat with your feet as close to your pelvis as possible, bending your knees to the side
- Wrap your hands around your feet
- Attempt to let any tension out of the hips by bringing the knees as close to the ground as they will allow
- After a few minutes in this position, walk your hands out in front of you
- You should avert your eyes, tuck your chins, and lean forward to reach your hands
- Inhale deeply into the position
- To loosen up the posture, step the hands back toward the body and let the legs fall out in front of them
2.2 Bow Pose (Dhanurasana)
The abdomen, pelvic floor, and lower back may be strengthened in this lying-down back-bending position.
To perform Bow Pose, you should:
- Lay on your stomach, bending your knees while lifting your heels up towards your bottom
- Taking a step back, grip each ankle from the inside with your palms facing up
- Raise your head, chest, and shoulders while kicking your heels up, as if trying to bring your head and heels to touch
- Maintain an upward gaze while taking deep breaths in the pose
- Hold this stance for 30 seconds before releasing it
3. Interval training
In men, excess fat around the stomach is linked to an enlarged prostate. However, this can be addressed by eating correctly and doing interval training.
This training exercise will increase metabolism and keep your body in a fat-burning condition, which results in additional calorie and fat burn.
You can choose from numerous interval training workout regimens that deliver quick bursts of intense exercise that "shock" your metabolism. Even after exercising, interval training can improve a person's resting metabolic rate for up to 24 hours.
This fat-burning condition is favorable for both weight loss and prostate health.
4. Kegel Exercise
These aren't solely for postpartum mothers, contrary to popular assumptions. Kegel exercises are particularly beneficial for individuals suffering from BPH symptoms.
Kegel exercises fortify the pelvic muscles, which can deteriorate when the tissue surrounding this area changes.
The best thing is they can be performed anywhere, at any time, without anyone knowing about them!
You will be exercising the muscles that are used to hold back urine; all you need to do is squeeze them for 10 seconds, then let go.
You can make the pelvic muscles around your prostate stronger by performing a few sets of 10 to 20 exercises every day.
5. Regular Workout
We should regularly exercise because it has advantages for both our physical and mental health.
Exercise is believed to reduce stress and release endorphins, which can enhance our overall quality of life and make us feel healthier.
Even starting with just three or four days a week of 30 minutes of training each day can make a significant impact, over time. Exercise, reduced stress, and weight loss are all excellent ways to improve prostate health.
In this article, we’ve explored the fact that it’s not uncommon for adults to have an enlarged prostate.
However, enlarged prostate comes with internal issues, including receeding sexual performance and frequent urination.
These five exercise regimens have been analyzed, all of which have proven to be effective in restoring the healthy prostate size and improving bladder control and comfort.
While these exercises improve your prostate and overall health, the results can be slow and steady.For faster results, check out PhytAge Laboratories Prostate 911, which helps treat symptoms of an enlarged prostate and urinary incontinence. It also helps you enjoy better sleep and more energy while improving your sexual drive and performance.