Enlarged prostate, commonly known as BPH (benign prostatic hyperplasia), affects many men as they age, with more than 50% encountering this issue by their 60s. While it can cause uncomfortable symptoms, certain exercises have been shown to help manage and even shrink an enlarged prostate.

BPH can lead to urinary symptoms that disrupt daily life. Fortunately, various exercises can support prostate health by improving muscle control, enhancing blood flow, and reducing inflammation.

Kegel exercises strengthen the muscles supporting the bladder and bowel, improving urinary control for men with BPH.

• Contract muscles as if stopping urination, hold for 5-10 seconds, then relax.
• Repeat 10-15 times, three times a day.
• Can be done anywhere, anytime for convenience.

Incorporating aerobic activities such as brisk walking, jogging, or cycling improves overall health and particularly benefits prostate health by enhancing blood circulation and reducing inflammation.

• Aim for 30 minutes most days of the week.
• Supports weight management and cardiovascular health.

• Focus on poses like Bow Pose, Cobra, and Hero Pose.
• Helps reduce stress, indirectly supporting prostate health.

Resistance exercises like squats and lunges enhance muscle strength, aiding bladder control.

• Helps in maintaining healthy weight and reducing urinary symptoms.
• Integrate 2-3 sessions per week with attention to proper form.

Pilates emphasizes core strength and controlled movements, which are crucial for pelvic health.

• Improves posture and muscle tone, aiding those with BPH.
• Low impact, suitable for various fitness levels.

Tai Chi involves gentle movements and deep breathing, beneficial for stress reduction and blood circulation, essential for maintaining prostate health.

• Supports better urinary function and reduces discomfort.
• Accessible for all ages and fitness levels.

Regularly integrating these exercises can lead to significant improvements in managing the symptoms of an enlarged prostate. While exercise is pivotal, it is one part of a holistic approach to prostate health.