According to studies, exercise have shown to protect men from inflammation of the prostate (prostatitis), benign prostatic hyperplasia (BPH), or enlarged prostate, as well as prostate cancer. Aerobic and resistance exercises help improve prostate health.
The prostate gland is part of the male reproductive system. It surrounds the urethra and secretes fluid into semen. The prostate grows as men age and can become enlarged for many men after age 50. The growth may interfere with the bladder to cause urinary problems.
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In one study published in Harvard Health Publications
, Italian researchers found that men who exercised five or more hours a week were 30 to 50 percent less likely to develop BPH than men who performed exercise less than two hours a week. Researchers believe that the high levels of physical activity might reduce testosterone to control prostate growth. It may also reduce stress to ease severity of urinary problems.
A study by the Harvard School of Public Health and the University of California, San Francisco followed 2,705 men with prostate cancer over 18 years. According to Prostate.net
, the men who participated in at least three hours of intensive exercise a week were 61 percent less likely to die from prostate cancer than those who participated in an hour or less of easy exercise a week.
Fortunately, men have a variety of exercises to choose from to prevent prostate problems.
Aerobic exercises for prostate health include:
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Yard work, such as raking leaves or gardening.
Resistance exercises that protect prostate health help your muscles work in opposition to a pulling or pushing force. They include:
Although biking provides plenty of heart health and vigorous activity to protect the prostate, long periods of sitting and bouncing on an uncomfortable seat can put pressure on the groin and prostate areas. Choose a wide seat, gel-filled bicycle seat, or seat designed with cutouts or holes to relieve pressure in that area. Avoid tilting the seat height forward, which can increase pressure on the perineum between the genital and anal areas. Wearing padded bike shorts also helps to avoid pressure.
Exercise at least 30 minutes on most days of the week to reap the full benefits of physical activity. If you haven't exercised in a while, check with your doctor about the type of activity that works for you. Add physical activity slowly over time until you build up a routine that includes the exercise you enjoy.
This article is for information only and is not intended as medical advice. Talk with your doctor about your specific health and medical needs.
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