Regular physical activity plays a crucial role in maintaining prostate health and reducing the risk of prostate-related conditions such as benign prostatic hyperplasia (BPH), prostatitis, and prostate cancer. Research shows that men who exercise regularly have better prostate function, lower inflammation, and improved urinary and sexual health.
This article explores the best types of exercises for prostate health, their benefits, and scientific evidence supporting their effectiveness.
How Exercise Supports Prostate Health
Studies indicate that a sedentary lifestyle increases the risk of prostate enlargement and inflammation. Regular physical activity can:
✔️ Reduce inflammation, a major contributor to prostate disease 111.
✔️ Improve circulation, helping to flush out toxins from the prostate.
✔️ Regulate hormone levels, reducing excess testosterone and dihydrotestosterone (DHT), which can contribute to prostate growth 222.
✔️ Strengthen pelvic muscles, enhancing bladder control and reducing urinary symptoms.
✔️ Support weight management, since obesity is linked to an increased risk of aggressive prostate cancer 333.
The Best Exercises for Prostate Health
✅ 1. Aerobic Exercise (Cardio Workouts)
Aerobic exercises help reduce inflammation, improve heart health, and regulate hormones, all of which support prostate function.
🏃 Best cardio exercises for the prostate:
- Brisk walking (30–45 minutes daily)
- Jogging or running (if joint health allows)
- Cycling with a soft seat (to prevent perineal pressure)
- Swimming (low-impact and great for circulation)
📌 Scientific Evidence: A Harvard study found that men who walked briskly 3+ hours per week had a 57% lower risk of prostate disease progression 444.
✅ 2. Strength Training (Resistance Workouts)
Lifting weights helps maintain muscle mass, regulate testosterone levels, and improve metabolic health.
🏋️ Best strength exercises for prostate health:
- Squats – Strengthens lower body and pelvic muscles.
- Deadlifts – Enhances core and lower back strength.
- Push-ups & pull-ups – Improves overall fitness.
- Resistance band training – Gentle on joints but effective.
📌 Scientific Evidence: A study published in the Journal of Clinical Oncology found that strength training twice a week can improve survival rates in men with prostate cancer 555.
✅ 3. Pelvic Floor Exercises (Kegels)
Kegel exercises target the muscles that control urination and ejaculation, helping men with BPH, urinary incontinence, and sexual dysfunction.
🔹 How to do Kegels:
- Identify the pelvic floor muscles – Stop urination midstream; the muscles used are your pelvic floor muscles.
- Contract these muscles for 5 seconds, then relax for 5 seconds.
- Repeat 10–15 times, 3 times per day.
📌 Scientific Evidence: Studies show that Kegel exercises improve urinary control after prostate surgery and reduce symptoms of BPH 666.
✅ 4. Yoga & Stretching
Yoga helps reduce stress, improve flexibility, and enhance circulation to the pelvic region, supporting prostate health.
🧘 Best yoga poses for prostate health:
- Cobra Pose (Bhujangasana) – Stimulates blood flow to the prostate.
- Butterfly Pose (Baddha Konasana) – Strengthens pelvic muscles.
- Bridge Pose (Setu Bandhasana) – Supports bladder and prostate function.
📌 Scientific Evidence: A study in Urologic Nursing found that men who practiced yoga had fewer urinary symptoms and improved overall prostate health 777.
✅ 5. Cycling (With Caution)
Cycling can be beneficial for cardiovascular health but may put pressure on the perineal area, affecting prostate function.
🚴 Tips for prostate-friendly cycling:
✔️ Use a wide, soft seat to reduce perineal pressure.
✔️ Stand up every few minutes to relieve pressure.
✔️ Limit long rides (>3 hours) to avoid discomfort.
📌 Scientific Evidence: The British Journal of Urology found that cycling does not significantly increase prostate issues, but prolonged riding may cause temporary discomfort 888.
How Much Exercise is Best for the Prostate?
📌 Experts recommend:
✔️ 150 minutes of moderate aerobic exercise per week (e.g., brisk walking).
✔️ Strength training twice a week (e.g., weightlifting).
✔️ Pelvic floor exercises daily for better bladder and sexual function.
Exercises to Avoid for Prostate Health
🚫 1. Heavy Weightlifting Without Proper Form – Excessive straining can put pressure on the pelvic floor.
🚫 2. Prolonged Sitting – Sitting for long hours reduces blood flow to the prostate.
🚫 3. Intense Cycling Without Proper Seat Adjustments – May put excessive pressure on the perineum.
Additional Lifestyle Tips for Prostate Health
In addition to exercise, these lifestyle habits can further improve prostate function:
🥗 Eat a Prostate-Friendly Diet – Include tomatoes, broccoli, fatty fish, and nuts.
💧 Stay Hydrated – Drink enough water to support urinary function.
🛌 Get Quality Sleep – Poor sleep can increase inflammation and worsen symptoms.
🚫 Limit Alcohol & Caffeine – Both can irritate the bladder and prostate.
🔍 Get Regular Screenings – PSA tests and check-ups help detect issues early.
Scientific References
- National Cancer Institute – Exercise and Prostate Health (www.cancer.gov)
- Harvard Medical School – Physical Activity and Prostate Disease (www.health.harvard.edu)
- American Urological Association – Obesity and Prostate Cancer Risk (www.auanet.org)
- European Urology – Walking and Prostate Health (www.europeanurology.com)
- Journal of Clinical Oncology – Strength Training and Prostate Cancer Survival (www.jco.org)
- Urology Journal – Pelvic Floor Exercises and Prostate Function (www.urologyjournal.org)
- Urologic Nursing – Yoga and Urinary Health (www.urologicnursing.org)
- British Journal of Urology – Cycling and Prostate Function (www.bjuinternational.com)
Final Thoughts
Exercise is one of the best natural ways to support prostate health. By incorporating aerobic activity, strength training, Kegels, and stretching, men can improve circulation, reduce inflammation, and enhance urinary and sexual function.
A combination of regular movement, a healthy diet, and prostate screenings can significantly reduce the risk of prostate issues and improve overall well-being.