Exercise and Prostate Medical Health Advice
Approximately one in every two men, above the age of 50, will experience prostate problems, ranging from mild inflammations to enlarged prostates and possibly life-threatening prostate cancer. With a 50% chance of developing prostate health issues, it is crucial that every man, young or old, in good or poor health, considers his lifestyle in terms of prostate health.
A diet rich in organic fruits and vegetables, plant protein (as opposed to animal protein), and omega 3s while limiting refined sugars, red meat, and processed foods is a good start to protecting your prostate health. But diet is only half the battle.
Exercise is a critical factor in maintaining good prostate health over time. According to research led by Dr. Stephen J. Freed land of the Duke University Prostate Center, men who exercised the equivalent of three to six hours of walking per week were less likely to be diagnosed with prostate cancer.
The following is a list of exercises that support natural prostate care.
Also referred to as “aerobic” exercise, cardiovascular exercise encompasses heart-pumping activities such as running, jogging, brisk walking, cycling, rowing, elliptical machines, step machines, jump rope, and fast-paced basketball. In addition to strengthening your heart and lungs, cardiovascular exercise fights inflammation and obesity (which has been closely linked to prostate health).
Strength Training comes in the form of power and Olympic lifting, but also in milder practices, such as yoga and mat Pilates. Whatever form of strength training you choose, be sure to target your leg muscles, including quads, glutes, calves, and hamstrings in order to tighten your pelvic muscles.
Though typically geared towards women,Kegel exercises can be effective in promoting prostate health. Kegel exercises require the repetitive clenching and releasing of the pubococcygeus (PC) muscle – the same muscle which holds and releases the flow of urine.
It is important to strengthen the PC muscle as prostate inflammation and enlargement can weaken it, causing urinary and erectile dysfunction. With or without prostate issues, it is beneficial for men to practice Kegel exercises in order to improve arousal, orgasm, and ejaculation control. Don’t get impatient! Results from Kegel exercises take between four and six weeks to show.
Exercise is not only important for heart health and weight control, but also in preventing dangerous prostate conditions, which can lead to prostate cancer. So to all you men – our advice – if protecting your heart isn’t enough to get you to the gym, maybe the threat of erectile dysfunction is.
Article Contributor: Jim Jackson