Mr. Nick Pratap, Kinesiologist, Vancouver, BC
Pelvic floor (Kegel) exercises
These strengthen the muscles that support the bladder and bowel. They are commonly recommended for men with urinary leakage, especially after prostate surgery, and may help improve urinary control.
How to do them:
- Identify the pelvic floor muscles by imagining you’re stopping the flow of urine or preventing passing gas.
- Tighten those muscles without squeezing your buttocks, thighs, or abdomen.
- Hold the contraction for 3–5 seconds, then relax for 3–5 seconds.
- Repeat 10 times.
- Aim for 3 sets per day, gradually increasing the hold to 10 seconds as you get stronger.
Avoid making a habit of practicing while actually urinating, as this can interfere with normal bladder emptying.
Mr. Nick Pratap, Kinesiologist, Vancouver, BC
General exercise for prostate health
Regular physical activity may help reduce urinary symptoms associated with an enlarged prostate and supports overall health.
Good options include:
- Brisk walking (30 minutes most days)
- Cycling (if it causes pelvic discomfort, consider a wider or noseless saddle)
- Swimming
- Strength training 2–3 times per week
- Stretching or yoga
General exercise for prostate health
Regular physical activity may help reduce urinary symptoms associated with an enlarged prostate and supports overall health.
Good options include:
- Brisk walking (30 minutes most days)
- Cycling (if it causes pelvic discomfort, consider a wider or noseless saddle)
- Swimming
- Strength training 2–3 times per week
- Stretching or yoga
Mr. Nick Pratap, Kinesiologist, Vancouver, BC
Exercise and mental health
Regular exercise is well supported as a way to:
- Reduce symptoms of anxiety and depression.
- Improve mood by increasing endorphins and other brain chemicals.
- Improve sleep quality.
- Reduce stress.
- Enhance memory and thinking over time.
Even moderate activity, such as brisk walking for 30 minutes on most days, can make a meaningful difference.
Prostate Exercise NOW
Mr. Nick Pratap, Kinesiologist, Vancouver, BC,
Some people use prostate massage for various reasons, but there is limited scientific evidence that it improves prostate health. It is not a standard treatment for conditions like enlarged prostate or chronic prostatitis and can carry risks if done improperly.
If you have symptoms such as:
- Frequent or urgent urination
- Weak urine stream
- Pain in the pelvis or during urination
- Blood in the urine or semen
it’s a good idea to see a healthcare professional for an evaluation, as these symptoms can have several different causes.
Mr. Nick Pratap, Kinesiologist, Vancouver, BC,
Exercise and prostate health
Regular physical activity may help by:
- Reducing the risk of advanced or aggressive prostate cancer (though it does not clearly prevent all prostate cancers).
- Improving urinary symptoms associated with an enlarged prostate in some people.
- Helping manage side effects of prostate cancer treatment, such as fatigue, muscle loss, and reduced quality of life.
- Supporting a healthy weight, which is linked to better overall prostate health.
If you’ve had prostate surgery or radiation, specific exercises—especially pelvic floor (Kegel) exercises—can help improve urinary continence.
Mr. Nick Pratap, Kinesiologist, Vancouver, BC, Vancouver, BC
Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologist, Vancouver, BC
Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologis, Kinesiologist, Vancouver, BC