It seems as if every time you open a magazine, or log onto a health site, there’s a new workout routine for men. There are ways to get your arms buff, your legs in shape, and your heart strong. You can even exercise your mind. The average man probably thinks he knows about all the exercise he needs.
However, there’s another important exercise routine that you may be missing.
Most men don’t realize they can, and should, be exercising their prostate, as well. You heard me right. As with any other part of the body, exercising your prostate can help keep it healthy and strong. Here’s how.
1. Start with cardiovascular exercise
If you aren’t already getting at least 30 minutes of aerobic exercise a day, it’s time to start.
Moderate to vigorous exercise can help keep your prostate healthy. If you’re already experiencing prostate issues, a good cardio workout may even reduce the risk of them developing further. This doesn’t mean you have to go run a marathon. A brisk walk, jog, or a good swim is enough. Just use caution with bicycles. Cycling has been linked to prostate problems. Talk to your doctor about a workout routine and get started.
2. Add in some yoga
Yes, yoga. There are some very specific yoga positions that help support and promote prostate health. Since pressure from muscles that are too tight can make prostate symptoms worse, yoga moves that relieve tension while improving supportive strength can help improve prostate health.
Try these 2 to start:
- Cobbler’s pose – Sitting on the floor, straighten your back and place your feet together, sole to sole. Relax your knees, so they are resting toward the floor. Grip your ankles loosely. Inhale deeply. As you exhale, hinge forward at the hips, leaning your chest toward your feet. Keep your back flat. Form is more important than getting low.
- Reclining head-to-toe – This one is going to feel like a hamstring stretch, but it’s engaging your pelvic floor, which is what you’re looking for. Stretch out on your back, legs out straight. Keeping your right leg straight, lift your left. Grab your left big toe, if you can. If you can’t reach, wrap a strap, towel, or belt around the ball of your left foot.. Straighten your leg toward the ceiling, and pull gently toward your chest. Again, it will feel like you’re stretching your left hamstring, because you are, but you’re also helping your prostate. Hold for 5-10 seconds, then release and lower your leg. Repeat with the right leg.
3. Learn to do Kegels
Although Kegels are mostly known for being “women’s exercise” , they can help protect a man’s prostate, as well. Start by learning which muscles you’re supposed to be using. Next time you’re going to the bathroom, stop your stream midway through. Those are the muscles you need to be flexing (but you shouldn’t regularly do Kegel’s while going to the bathroom). Tighten these muscles, hold for a count of 5, and release. Repeat 10 times. The best part of Kegel’s is that you can perform them anywhere.
The average man doesn’t think about exercising his prostate. The average man will also have prostate symptoms by the time he’s 50. So, don’t be the average man. Keep your prostate strong and healthy, with these exercises.