We, men, a slightly different than women. Not only the Adam’s Apple, but we also have one gland more, the prostate. The prostate is a small gland located just below the bladder and surrounds the urethra. Its primary function is to produce seminal fluid that nourishes and transports sperm. This gland naturally undergoes changes with age. Issues like benign prostatic hyperplasia (BPH), prostatitis, and prostate cancer, can arise at any age and become more common as the years pass, making it essential for men to prioritize their prostate health.
Also, let’s not forget that the prostate is very important for the pleasure received in certain sexual activities. The prostate is sometimes referred to as the “male G-spot” Prostate stimulation alone can sometimes produce a strong, powerful orgasm. And that is because all male orgasms, including those by penile stimulation, involve muscular contractions in the prostate gland.
By age 40, many men begin experiencing slight prostate enlargement, which can cause urinary symptoms like frequent urination, difficulty starting and stopping urine flow, or a weak stream. While not all prostate issues are life-threatening, they can significantly impact quality of life, giving and receiving pleasure. Moreover, prostate cancer remains one of the most common cancers among men. Early detection is critical, but so is prevention — and that’s where fitness comes into play.
How Regular Exercise at the Gym Supports Prostate Health
1. Reduces Inflammation and Supports Hormonal Balance
Chronic inflammation is linked to many prostate problems, including cancer. Strength training and cardiovascular exercise can lower systemic inflammation, helping keep the prostate — and the entire body — in better balance. Physical activity also regulates testosterone and other hormones that influence prostate growth.
2. Helps Maintain a Healthy Weight
Maintaining a healthy weight is essential for prostate health. Resistance training helps in building lean muscle mass, which increases metabolic rate and can aid in weight management. Obesity is a risk factor for prostate problems, so managing body weight is crucial. Regular gym sessions also help reduce visceral fat — the kind that wraps around internal organs and drives up inflammation and disease risk.
3. Boosts Immune Function
Exercise strengthens the immune system, enhancing your body’s ability to detect and repair cellular abnormalities early — crucial for cancer prevention.
4. Improves Circulation
Resistance training promotes better blood circulation throughout the body, including the pelvic region. Improved circulation can aid in reducing inflammation and promoting overall gland health. Aerobic exercises like cycling, rowing, or treadmill workouts improve blood flow, which is vital for organ health, including the prostate. Good circulation helps clear toxins and deliver nutrients more efficiently.
5. Reduces Stress
Chronic stress can have a negative impact on prostate health. Regular exercise, including resistance training, is a powerful way to reduce stress and anxiety. High stress levels can negatively affect overall health, including hormone levels and prostate health. Gym workouts, particularly strength training, release endorphins — natural mood boosters that help lower stress hormones like cortisol.
Taking care of your prostate health doesn’t have to feel daunting. By integrating regular gym workouts into weekly routines, you’re not just investing in a healthier prostate — you’re boosting your energy, improving your mood, and laying the foundation for many more active, enjoyable years ahead. Here is how to start.
- Get a Check-Up First: Before starting a fitness program, particularly if you’ve been inactive, get medical clearance from your healthcare provider.
- Consistency is Key: Consistency matters more than intensity at first. Build up over time. Aim for at least two to three resistance training sessions per week, focusing on major muscle groups. Incorporate exercises that target not only the upper body and lower body but also the core.
- Seek Guidance: If you’re new to resistance training, consider hiring a personal trainer. A certified trainer can design a program that fits your needs, addresses any joint issues, and safely helps you reach your goals.
- Nutrition Matters: Pair your exercise routine with a balanced diet rich in antioxidants, such as fruits and vegetables, and healthy fats like omega-3s. Staying hydrated is also essential for overall health.
- Listen to Your Body: It’s important to pay attention to any signs of discomfort or changes in your body. Regular check-ups with your healthcare provider can help monitor prostate health effectively.
Best Types of Exercises for Prostate Health
If you’re over 40 and want to support your prostate through fitness, here’s where to focus your gym efforts:
- Strength Training: Lifting weights two to three times per week maintains muscle mass, supports metabolism, and regulates hormone levels.
- Cardiovascular Training: Brisk walking, cycling, swimming, and rowing are excellent. Aim for at least 150 minutes of moderate cardio per week. 150 minutes weekly is also the advice of World Health Organisation and is included in many algorithms of health apps for smartphones.
- Core and Pelvic Floor Exercises: Strong core and pelvic muscles can improve urinary control. Exercises like planks, bridges, and Kegels (yes, men can and should do them!) are powerful tools.
- Stretching and Mobility Work: Yoga, dynamic stretching, and foam rolling reduce inflammation and keep your joints — and your prostate-supporting muscles — flexible and strong.
Prioritizing prostate health should be an integral part of a man’s wellness journey, especially for those over 40. Resistance training is a powerful tool that can combat risk factors related to prostate health, including weight management and hormonal balance. By incorporating regular gym visits into your routine, you can enhance not only your physical appearance but also your overall health, including your prostate health.
Remember, it’s never too late to start taking care of your body, so go get yourself a trainer, lace up your shoes and head to the gym for a healthier future! It may, again, sound too personal, but I started my gym journey at the age of 48 and still enjoy a ‘morning glory’ the same way when I was 20.
