Before we start, a little something about prostate:
The prostate is a gland that’s about the size of a walnut. It’s located right below the bladder and surrounds the urethra; the urethra carries urine from the bladder and out of the body. Men don’t even realize they have it until it starts causing them trouble!
The prostate grows larger than normal in men as they age, this puts pressure on the urethra and results in urinary problems. This condition is called Benign Prostatic Hyperplasia (BPH).
Apart from medication, there are also various exercises that can help with prostate problems. We are going to look at one such exercise: Kegel exercises or Kegels enlarged prostate exercise. On our way, we’ll also look at some other exercises that can prove helpful.
Enlarged Prostate Exercise: Kegel Exercises to Protect the Enlarged Prostate
Kegel exercises are exercises that are specifically designed to strengthen your pelvic floor muscles which support the bladder, uterus and bowel (large intestine). Strengthening these muscles will help you control your bladder and urine flow.
One of the best things about Kegel exercises is that they can be done anywhere and anytime. Another plus point of Kegel exercises is that it doesn’t need any special equipment. But like every other exercise, Kegel too requires practice and concentration to get it right.
How to do Kegel exercises?
To begin with a Kegel exercise, you must find your pelvic floor muscles. Yes, you heard it right, you have to find them. Bit, it isn’t as hard as it sounds. These instructions can help:
The next time you pee, try to stop the pee in the middle. That is all. The muscles you just used to stop the pee are your pelvic floor muscles.
Another method is, imagine trying to stop yourself from passing gas. The muscles that you feel are lifting or squeezing inside you are the ones you are looking for.
Once you learn what the movement feels like, you are ready to perform Kegel exercises. Just follow these steps:
Empty your bladder and lie on the floor comfortably.
Bend your legs from the knees and keep them apart.
Tighten your pelvic floor muscles for 5 seconds, then relax them.
Repeat these 10 to 20 times, 3 to 4 times each day.
Breathe deeply, and completely relax yourself when doing Kegel exercises. Also make sure that you are not tightening any other muscles like thighs, buttocks or stomach muscles.
Even though Kegel exercise and enlarged prostate together should have a positive reaction, overdoing it can have the exact opposite result of what you’re expecting.
Include Exercises That Increase the Release of Antioxidants
Antioxidants have cancer-fighting properties and help improve BPH symptoms. Any exercise that promotes your endurance, or your ability to exert yourself and continue doing that exercise for a longer period of time is considered ‘antioxidant exercise’. Antioxidant exercises include walking, swimming, hiking, etc. You can pick any exercise that builds your stamina and stick with it.
Include Aerobic Exercises
Do 30 minutes of aerobic exercise like swimming, speed walking, hiking, etc. Aerobic exercises and antioxidant exercises are not very different, any exercise that is good for your heart is also good for your prostate health.
Exercises that help you lose extra weight are also good for your prostate.
When to Expect Results
At first, you might feel not-so-good about exercising with bladder and prostate problems, as there’s still room for embarrassing accidents. A trustworthy diaper could be the answer to your worries; wear Friends adult diapers so you can exercise with confidence and without fear. Friends adult diapers:
Provide superior absorption for up to 16 hours.
Are made to fit YOUR body perfectly to prevent leaks, spills and uncomfortable bunching.
Have side leak guards to prevent leakage from the sides.
Are free of chlorine, latex, toxins and harmful artificial fragrances.
Are available in a number of different variants including overnight, pant-style and tape-style diapers and a number of sizes including S, M, L, XL and XXL