The Prostate’s 6 Favorite Exercises: A Simple Guide to Better Prostate Health

Let’s talk about something many men don’t think about until it becomes a problem: the prostate. This small, walnut-sized gland sits just below the bladder and plays a big role in male reproductive health, producing fluid that nourishes sperm. But as men age, the prostate can cause trouble—whether it’s benign prostatic hyperplasia (BPH), an enlarged prostate that affects urination, or even a higher risk of prostate cancer. Here’s the good news: exercise can help keep your prostate healthy, and it doesn’t require a gym membership or fancy equipment. Think of it as giving your prostate a little TLC to keep it functioning smoothly for years to come.

You might be wondering, “How can exercise help something as specific as my prostate?” It’s a fair question. Research shows that regular physical activity reduces inflammation, improves blood flow, and even balances hormones—all of which support prostate health. In this article, we’ll explore the six best exercises for your prostate, backed by science, and explain how they work. Plus, I’ll share some practical tips to get started, whether you’re a fitness newbie or a seasoned athlete. Let’s dive in and give your prostate the workout it deserves.

Why Exercise Matters for Your Prostate

First, let’s unpack why exercise is so beneficial for the prostate. As men age, the prostate naturally grows, often leading to BPH, which affects about 50% of men by age 60, according to the National Institute of Diabetes and Digestive and Kidney Diseases. This enlargement can press on the urethra, causing urinary issues like a weak stream or frequent trips to the bathroom. Exercise helps by reducing inflammation, a key driver of prostate growth, and improving circulation, which keeps the gland healthy.

Physical activity also lowers the risk of prostate cancer. A 2016 study in the British Journal of Cancer found that men who were more active had a 14% lower risk of developing prostate cancer compared to those who were sedentary. Exercise can even slow the progression of early-stage prostate cancer—men who walked briskly for at least three hours a week were 57% less likely to see their cancer progress, per a 2011 study in Cancer Research. Beyond that, staying active helps manage weight, reduces stress, and balances hormones like testosterone, all of which play a role in prostate health. So, what exercises should you focus on? Let’s break it down.

1. Kegel Exercises: Strengthen Your Pelvic Floor

Kegel exercises aren’t just for women—they’re a game-changer for men too. These target the pelvic floor muscles, which support your bladder, bowel, and prostate. Strengthening them can improve urinary control, ease BPH symptoms, and even enhance sexual function. A 2018 study in Urology found that men with BPH who did Kegels daily saw significant improvements in urinary symptoms after 12 weeks.

Here’s how to do them: Imagine you’re stopping the flow of urine midstream—that’s the muscle you’re targeting. Squeeze and hold for 5 seconds, then relax for 5 seconds. Aim for 3 sets of 10–20 reps daily. You can do Kegels anywhere—sitting at your desk, watching TV, or even standing in line. Start slow, and don’t tense your stomach or thighs; focus only on the pelvic floor.

2. Brisk Walking: A Low-Impact Powerhouse

Walking might seem too simple to make a difference, but it’s one of the best exercises for prostate health. Brisk walking—about 3.5 miles per hour—gets your heart pumping, improves circulation, and reduces inflammation. A 2014 Harvard study found that men who walked regularly at a moderate pace were less likely to develop BPH, and those with early-stage prostate cancer who walked briskly for at least three hours a week had a 57% lower chance of cancer progression.

Aim for 30 minutes of brisk walking, five days a week. If you’re new to exercise, start with 10-minute sessions and build up. Walking is gentle on the joints, making it perfect for all ages, and it also helps with weight management—important since excess belly fat is linked to a higher risk of BPH, per a 2020 study in Obesity Reviews. Grab a friend or listen to a podcast to make it fun.

3. Yoga: Stretch and Strengthen for Prostate Relief

Yoga isn’t just about flexibility—it’s a powerful tool for prostate health. Specific poses strengthen the pelvic floor, reduce stress, and improve bladder control, all of which help manage BPH symptoms. A 2011 study in The Journal of Alternative and Complementary Medicine showed that yoga improved pelvic muscle strength and reduced stress, both of which can worsen prostate issues.

Try these poses: The Cobbler Pose (sit with your feet together, knees apart, and gently press your knees down) and the Hero Pose (kneel, sit back between your feet, and keep your spine straight). Hold each for 30–60 seconds, breathing deeply. Aim for 2–3 sessions a week. Yoga also boosts blood flow to the pelvic area, which supports prostate function. If you’re new to yoga, look for beginner classes or online videos to guide you.

4. Strength Training: Build a Strong Core and Lower Body

Strength training isn’t just for bodybuilders—it’s crucial for prostate health too. Focusing on your lower body and core helps support the pelvic area and reduces pressure on the bladder, which can ease BPH symptoms. A 2021 study in The Journal of Strength and Conditioning Research found that regular strength training improved urinary control in men with prostate issues.

Try exercises like squats and lunges to target your lower body, and planks to strengthen your core. Start with 2–3 sessions a week, using just your body weight if you’re a beginner. For example, hold a plank for 20–30 seconds, rest, and repeat 3 times. As you get stronger, add light weights or resistance bands. Always listen to your body—don’t push too hard, especially if you’re new to strength training.

5. Aerobic Exercises: Get Your Heart Pumping

Aerobic exercises like swimming, jogging, or cycling (with a prostate-friendly saddle) are great for overall prostate health. They improve cardiovascular function, reduce inflammation, and help maintain a healthy weight—all of which benefit the prostate. A 2019 study in European Urology found that men who did regular aerobic exercise had a 20% lower risk of severe BPH symptoms compared to those who were inactive.

Aim for 150 minutes of moderate aerobic activity per week, as recommended by the CDC. Swimming is a great low-impact option—just 30 minutes, three times a week, can make a difference. If you choose cycling, use a saddle with a gap to reduce pressure on the prostate, as prolonged pressure can worsen symptoms, according to a 2013 report from WebMD. Aerobic exercise also lowers testosterone levels slightly, which can help slow prostate growth in BPH.

6. Interval Training: Burn Fat and Boost Metabolism

Interval training—alternating bursts of high-intensity exercise with rest—helps burn fat, especially around the midsection, which is critical for prostate health. Excess belly fat is linked to a higher risk of BPH and prostate cancer, per a 2020 study in Prostate Cancer and Prostatic Diseases. Interval training keeps your metabolism in a fat-burning zone, making it more effective than steady-state cardio.

Here’s a simple routine: Walk briskly for 1 minute, then slow down for 2 minutes; repeat for 20 minutes. Do this 2–3 times a week. If you’re more advanced, try jogging or swimming intervals. This type of exercise also improves oxygen use in the body, which supports overall health, including the prostate. Start slow, and always check with your doctor if you have existing prostate issues.

Practical Tips to Get Started

Ready to make these exercises part of your routine? Start small—aim for three sessions a week, mixing different activities. For example, walk on Monday, do Kegels and yoga on Wednesday, and try strength training on Friday. Consistency is key, but don’t overdo it. If you have BPH or are recovering from prostate cancer treatment, avoid high-impact exercises like running on hard surfaces, which can strain the prostate, according to a 2023 article from Cancer Center for Healing.

Listen to your body. If you feel pain or discomfort, stop and consult your doctor. Men with prostate cancer should be especially cautious—treatments like androgen deprivation therapy can weaken bones, so weight-bearing exercises need to be tailored to avoid fractures, per a 2022 study in Supportive Care in Cancer. If you’re unsure where to start, a physical therapist can help design a safe routine.

The Bigger Picture: A Healthier Prostate, A Healthier You

Exercise isn’t a cure-all, but it’s a powerful tool for prostate health. These six activities—Kegels, brisk walking, yoga, strength training, aerobic exercise, and interval training—work together to reduce inflammation, improve circulation, and support your pelvic floor. They also lower your risk of BPH and prostate cancer while helping manage symptoms if you already have them. Plus, staying active boosts your mood, energy, and overall quality of life.

Think of your prostate like a car engine—it needs regular maintenance to keep running smoothly. By incorporating these exercises into your routine, you’re giving it the care it needs to function well as you age. So, lace up your sneakers, roll out a yoga mat, or simply squeeze those pelvic muscles while reading this. Your prostate will thank you.

Acknowledgments and Final Thoughts

Thanks for taking the time to learn about keeping your prostate healthy through exercise. This article is for informational purposes only and isn’t a substitute for medical advice. Always consult a healthcare professional before starting a new exercise program, especially if you have prostate concerns.

For more on prostate health, check out resources from the Prostate Cancer Foundation or the National Institute of Diabetes and Digestive and Kidney Diseases. Here’s to a healthier prostate and a happier you—starting today!

References

• National Institute of Diabetes and Digestive and Kidney Diseases. (2023). “Prostate Enlargement (Benign Prostatic Hyperplasia).”
• British Journal of Cancer. (2016). “Physical Activity and Prostate Cancer Risk.”
• Cancer Research. (2011). “Physical Activity and Prostate Cancer Progression.”
• Urology. (2018). “Kegel Exercises for BPH Symptom Relief.”
• Obesity Reviews. (2020). “Belly Fat and Prostate Health.”
• European Urology. (2019). “Aerobic Exercise and BPH Symptoms.”
• The Journal of Alternative and Complementary Medicine. (2011). “Yoga and Pelvic Muscle Strength.”
• The Journal of Strength and Conditioning Research. (2021). “Strength Training and Urinary Control.”
• Prostate Cancer and Prostatic Diseases. (2020). “Belly Fat and Prostate Cancer Risk.”
• Supportive Care in Cancer. (2022). “Exercise Considerations for Prostate Cancer Patients.”