Tag: Exercise and Prostate Health

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Enlarged Prostate

Swimming for Prostate Health

The weather is warmer, the pools are open, and it’s time to swim- especially if you’re looking to maintain prostate health.

Swimming is a low-impact form of exercise that provides a cardio workout, helps improve muscle strength, and has numerous health benefits that contribute to overall prostate health.

Though all exercise is beneficial to overall health, when it comes to prostate health, particularly for those recovering from prostate cancer, prostatitis, and any other prostate condition- swimming may be the best choice. Though biking has many cardiovascular benefits, it puts pressure on the perineal area ( the area between the anus and scrotum), which can exacerbate uncomfortable symptoms and potentially make things worse.

Swimming, like yoga or pilates, stretches the muscles in a way that feels good and can is also easy on the joints. The buoyancy of being in the water, takes the pressure off of the pelvis and the prostate, allowing for all the benefits of a cardio workout without the risks of irritation.

Research has also shown that swimming can boost overall brain health. Evidence has shown that not only can it improve mood, cognition, and immune response- but it can also alleviate stress, benefit the central nervous system, and- the limited breaths during laps can even help the body to use oxygen more efficiently.

When it comes to swimming, one of the challenges is finding access to a local pool. If you’re lucky enough to have one of your own- use it. Otherwise, pools can be found at local gyms, and many have set times when the pool is exclusively used for working out. Even just swimming once a week, when combined with another form of exercise, such as walking or jogging, can make a big difference.

So what kind of swimming is a workout? Do you just swim back and forth from wall to wall? And for how long?

All the different strokes of swimming can be a good workout. Whether is breaststroke, backstroke, front crawl, side swimming, kickboard kicking, or doggy paddling. It’s all swimming and it’s all beneficial- though maybe leave the doggy paddling to the dogs. To get a good swimming workout, most trainers suggest starting with 15 to 20-minute swims, and then gradually increasing it to 30 minutes.

Of course, this isn’t without taking breaks and making sure to stay hydrated. It’s surprising how many swimmers become dehydrated, as sometimes the sweat from all the exertion gets lost in the pool. But just like running, biking, hiking, and another exercise- hydration is crucial.

Alex Kostich, a former Standford University swimmer, believes in the benefits of swimming. And has even outlined a work-out for those interested in adding swimming to their exercise routine. She laid out the following swim work-out, which can serve as a helpful guide- however, it is just that- a guide. This workout is not the only way to exercise in the pool, but it can give some ideas as to how to structure a workout.

Sample: Basic Training Swim Workout

Warmup: 2 laps (100 meters) Rest

1 lap easy 1 lap fast (repeat five times, with no rest if possible: 500 meters) Rest

2 laps KICK (100 meters)

1 lap backstroke 1 lap freestyle 1 lap breaststroke 1 lap freestyle (200 meters) Rest

Swim down 2 laps (100 meters)

Total: 1,000 meters

Kostich says that “The above workout is an outline for someone wanting to achieve basic conditioning while maintaining muscle tone and flexibility. If it is too much of a challenge, you may need a few swimming lessons to correct your technique before tackling the sets above.” Also, if it’s too much of a challenge, just do what you can do. Start small, even 10 minutes and pay attention to your form- you may discover that you could use a little help with your form and technique.

The bottom line, swimming is an excellent choice when it comes to overall health, and prostate health. It’s a low-impact form of cardio that provides a full-body workout and can aid in weight loss, muscle tone, and development, as well as cardiovascular health- all while reducing stress, improving mood, and best of all- It’s fun!

Categories
Enlarged Prostate

Spin Classes and Prostate Health

High energy, motivational, and fun, are just some of the words people use to describe attending an exercise bike class, or “Spin Class” as it’s often called. In fact, the influence that uplifting and encouraging spin classes have had has led to a whole slew of Soul Cycle gyms, that offer these classes exclusively. And, during the height of the pandemic, when we were sheltering in place, the company Peloton, made a fortune selling exercise bikes with a screen attached, that allowed people to attend spin classes at home.

But what effect, if any, does all this intense cycling have when it comes to prostate health?

First of all, it’s no secret that a man’s private parts are what make contact with a bike seat. Putting pressure on the area known as the perineum. Located between the pubic bone and the coccyx is the perineum, and just below the skin are nerves and blood vessels that supply the scrotum and penis with blood as well as the prostate gland.

So what, if anything does this pressure from the bike seat, do?

Well, this is highly debatable. Yes, there are studies, such as one published in the Journal of Men’s Health, that found a correlation between hours spent cycling, and the incidence of prostate cancer. The results suggest, that in men over 50, the more hours they spend on the bike, the higher the rates of prostate cancer. However, these results are debatable, given that studies have shown that cycling can increase a man’s PSA level ( prostate-specific antigen), which is often used as an indicator of potential prostate problems, such as cancer. Therefore, in order to avoid a false reading, men should avoid cycling before getting this test.

There is also some evidence that suggests that bike riding, especially rigorous bike riding, can irritate the prostate and could potentially exacerbate and even lead to prostatitis and pelvic pain. This repetitive compression to the perineum from the bicycle seat can also at times, though rarely, cause inflammation of the prostate, and chronic inflammation is known to be a risk factor for cancer and other problems.

So what can be done about this? The solution is rather simple:

  1. If you have prostate problems and you cycle frequently you may find it helpful to discuss the potential impact with your doctor, particularly if you are going to have a PSA blood test.
  2. It’s best to avoid cycling during episodes of prostatitis or chronic pelvic pain syndrome.
  3. Find ways to reduce putting pressure on the perineum and in doing so, the prostate, by wearing padded shorts, standing on the pedals more, and adjusting the bike seat.

The bottom line, biking and spin classes are excellent forms of cardio and have many health benefits, however, using caution and common sense when it comes to biking and prostate health should always be a priority.