Exercises for Enlarged Prostate

An enlarged prostate is also known as benign prostatic hyperplasia (BPH). This condition is common in aging men where the prostate gland becomes larger than usual. This enlargement can cause various symptoms such as difficulty in urination, increased frequency, and a sense of incomplete urination. The different causes for this condition include age and hormonal changes.

You can consult Dr. Anish Gupta if you are experiencing symptoms of an enlarged prostate and are seeking effective treatment in Delhi. He is well-versed in providing personalized and comprehensive care for prostate-related issues, ensuring patients receive the best possible treatment for their specific condition.

 

Kegel exercises

Kegel exercises are simple pelvic floor muscle workouts that can help manage symptoms of an enlarged prostate. These exercises strengthen the muscles that support the bladder and control urine flow. Regular practice can improve bladder function and alleviate some discomfort associated with an enlarged prostate.

Here are some simple steps to perform Kegel exercises-

 

Identify the right muscles

It’s important to locate the pelvic floor muscles before you start. The easiest way to do this is to stop your urine flow while using the bathroom. The muscles used to stop the flow are your pelvic floor muscles.

 

Empty your bladder

Start the exercise by emptying your bladder to ensure you exercise on the correct muscles without any disturbance.

 

Find a comfortable position

Choose a comfortable position to perform the exercises. You can lie down, sit, or stand according to your comfort and whatever suits you the best.

 

Contract your pelvic muscles

Tighten your pelvic floor muscles and imagine you are trying to stop the urine flow. Focus on these muscles without putting pressure on the abdomen, thighs, or hips.

 

Hold and release

Hold the contraction for three to five seconds and then release. Relax for the same amount of time before repeating. Aim for 10-15 repetitions per session.

 

Gradual progress

As your muscles become stronger, gradually increase the duration of contraction and the number of repetitions.

 

Consistency is key

Perform Kegal exercises regularly. Consider incorporating them into your daily routine.

 

Be patient

Improvement may take time so be patient and consistent. It’s essential to make Kegal exercises a long-term habit for maximum benefits.

 

Benefits of Kegal exercises for Enlarged Prostate –

• Improved bladder control
• Reduced urinary frequency and urgency.
• Ability to empty the bladder fully.
• Reduced discomfort associated with an enlarged prostate.

 

Traditional exercises and activities

Regular exercise and certain activities can help manage symptoms and promote prostate health. Here are some traditional exercises and activities suitable for individuals dealing with an enlarged prostate.

 

Walking

Engaging in brisk walks can improve overall cardiovascular health and assist in maintaining a healthy weight which can reduce the risk of prostate-related issues.

 

Kegel exercises

Targeting the pelvic floor muscles through Kegel exercises can help improve bladder control and alleviate symptoms associated with an enlarged prostate.

 

Cycling

Riding a bicycle is a low-impact exercise that supports prostate health by promoting blood circulation in the pelvic region.

 

Swimming

Swimming is a gentle yet effective exercise that helps maintain fitness levels without putting excess pressure on the joints and is beneficial for those with an enlarged prostate.

 

Resistance training

Light resistance training can help maintain muscle mass and strength and support overall physical well-being.

 

Pelvic stretches

Incorporating gentle stretches targeting the pelvic region can help relieve tension and improve flexibility which can contribute to prostate health.

 

Maintain a healthy weight

Weight management can alleviate pressure on the prostate. Follow a balanced diet and exercise regularly to achieve and maintain a healthy weight.

 

Hydration

Stay well-hydrated to promote urinary function and flush toxins. Aim for at least 8 glasses of water daily.

 

Yoga poses 

Yoga offers gentle exercise to ease the symptoms and discomfort of an enlarged prostate. Here are five simple poses that may help.

Hero Pose

•  Kneel with knees together and sit back between your heels.
• This pose promotes pelvic and prostate health through gentle stretching.

 

Reclining Big Toe Pose

• Lie on your back.
• Extend one leg and hold the toe with the help of a yoga strap.
• This pose helps in promoting pelvic flexibility and relieves tension.

 

Cobbler Pose

• Sit with the soles of your feet touching together.
• Hold your feet and lengthen the spine.
• Try to touch your knees to the ground and repeat this procedure.
• This yoga pose aids in prostate health by opening the pelvic area.

 

Head-to-Knee Pose

• Sit with one leg extended and the other foot touching your inner thigh.
• Bend forward reaching to the extended foot.
• This yoga pose stretches the pelvic region and helps in promoting blood circulation.

 

Bow pose

• Lie on your stomach, bend your knees, and hold your ankles.
• Kick your heels up raising your chest, hands, and shoulders.
• This pose opens the pelvic area and stimulates the abdominal organs.

 

Conclusion 

Incorporating regular exercise into your routine can be a beneficial and proactive approach to managing an enlarged prostate. Simple activities like brisk wasps, cycling, and pelvic floor exercises can contribute to prostate health. Always consult with an experienced doctor before starting any new exercise regime to ensure it aligns with your health.