We all know that regular exercise is one of the best ways to look after our health and ensure that we stay as fit as possible. Although general exercise and workouts are always good, there are also routines that we can implement that have specific benefits – for example, you might do weight lifting if you want to gain muscle or swimming if you want to improve your stamina. If you have had problems with your prostate or want to try and avoid issues in the future then you should consider how to lower the prostate-specific antigen level – and some exercises can help with this.
Try Kegel Exercises
There are easy exercises that you can do if you have experienced issues with your prostate such as prostate cancer. They help to strengthen your pelvic floor muscles and therefore the control your urine flow. This helps to manage incontinence, which can be one of the long term side effects of having issues with your prostate. Your pelvic floor muscles, like many of the muscles in our body work on a use it or lose it basis and as such, to strengthen them back up you just need to get into the habit of using them again. The best way to do this is to stop yourself urinating for a few seconds each time you go – you only have to hold it for a short time and then you can go again. After a while, you’ll find it much easier to do this and find that you can hold your urine for much longer – and this is a sign of a strong set of pelvic floor muscles.
Up Your Levels of Physical Activity
If you are able to then you should up your physical activity and try to be active every single day – it is recommended that you try to undertake around 30 minutes of exercise each day. Don’t worry if you don’t feel up to doing that all at once – even 10 minutes at a time, 3 times a day can make a big difference. Start off by walking and as you build up your fitness and strength you can try jogging and running, as you start to feel more confident.
Although it is recommended that you avoid anything like cycling which means you’re sitting down for long periods of time any other exercise that gets you moving and breaking a sweat is a good thing – swimming, dancing and even going to the gym all work. You just need to find the right set of exercises that work for you.
There doesn’t have to be a specific exercise routine that you undertake or a set of exercises that you must do. The important thing is to be more active and increase your overall fitness. Statistics by Harvard University show that you have a 61% lower chance of dying from prostate cancer if you did at least 3 hours of exercise a week. That should be motivation enough to get your trainers on and start moving your body more.