Benign Prostatic Hyperplasia, or BPH, is a common condition where the prostate gland gets bigger as a man gets older. It’s not cancerous, but it can cause uncomfortable symptoms like frequent urination, a weak urine stream, and a feeling that your bladder is not completely empty.

While exercise is not a cure for BPH, certain types of physical activity can help manage the symptoms and improve your quality of life. At Phythealth, we want to guide you on safe and effective exercises that can be part of your overall management plan.

Important Disclaimer: Before you start any new exercise program, it is essential that you consult with your doctor or a urologist. They can give you a proper diagnosis and help you determine which exercises are right for you.

The Connection Between Exercise and BPH

Regular exercise, especially low-impact activities, can have a positive impact on your prostate health and bladder control. It can help with:

  • Weight Management: Excess weight can worsen BPH symptoms.
  • Blood Circulation: Exercise improves blood flow, which is beneficial for all your organs, including the prostate.
  • Stress Reduction: Stress can make urinary symptoms feel worse.
  • Bladder and Pelvic Floor Control: Targeted exercises can strengthen the muscles that control urination.

Structured Exercises for BPH

Here are some types of exercises that have shown to be beneficial for men with BPH.

1. Pelvic Floor Exercises (Kegels)

These exercises strengthen the muscles that support your bladder.

  • How to do it: To find the right muscles, try to stop the flow of urine midstream. Those are the muscles you need to squeeze.
  • The exercise: Squeeze your pelvic floor muscles, hold for 5-10 seconds, and then relax for 5-10 seconds. Repeat 10-15 times, 3 times a day. You can do this lying down, sitting, or standing.

2. Aerobic Exercises

Low-impact aerobic exercises are great for your overall health and can help manage BPH.

  • Examples: Brisk walking, jogging, cycling, and swimming.
  • How to do it: Aim for at least 30 minutes of aerobic activity on most days of the week.

3. Yoga

Certain yoga poses can help relieve tension in the pelvic area and improve circulation.

  • Beneficial Poses:
    • Child’s Pose: This pose helps to relieve pressure on the abdomen and pelvis.
    • Cobra Pose: This pose can stretch your abdominal muscles and help with circulation.

4. Stretching

Gentle stretching, especially for the hips and legs, can help with blood flow and muscle relaxation in the pelvic region.

Exercises to Avoid

Some exercises can put too much pressure on the pelvic area and may worsen BPH symptoms. It is generally recommended to avoid:

  • High-impact activities like heavy weightlifting (especially squats and bench presses with heavy weights).
  • Any exercise that causes a lot of bouncing or jarring.

Remember, every person’s body is different. A personalized plan from your doctor is the best way to ensure you are exercising safely and effectively for your specific condition.