Exercise for men with prostate cancer

Engaging in regular physical activity can have profound effects on your physical and emotional well-being, particularly for men diagnosed with prostate cancer. Staying active can help you maintain a healthy weight, preserve muscle mass, strengthen bones, and reduce the risk of heart disease. It also supports better balance, improves sleep quality, and decreases fatigue and anxiety. Importantly, exercise can also ease some of the side effects associated with prostate cancer treatment.

The Link Between Exercise, Prostate Cancer, and Treatment

Research has shown that regular physical activity may lower the risk of developing prostate cancer, with vigorous exercise offering more significant benefits, especially for advanced cases. In men who already have prostate cancer, physical activity has been linked to improved survival rates. Just three hours of vigorous exercise a week can make a meaningful difference.

Prostate cancer treatments can have significant impacts on the body. Hormone therapy, for example, can lead to muscle loss and osteoporosis. Exercise, particularly strength training, can counter these effects. Additionally, prostate surgery may lead to urinary incontinence, but pelvic floor exercises, like Kegels, can help strengthen these muscles and improve symptoms.

Before starting any exercise program, consult with your medical team to ensure it aligns with your health and treatment plan.

Kegel Exercises for Pelvic Floor Strength

The pelvic floor muscles support your bladder, prostate, and rectum and play a key role in urinary control. Since prostate surgery can weaken these muscles, Kegel exercises are recommended to reduce the risk of incontinence.

How to Locate Your Pelvic Floor Muscles:

  • The pelvic floor muscles run from the pubic bone to the tailbone, just beneath the prostate.

  • To engage these muscles, imagine trying to stop the flow of urine midstream or lifting the area between the testes and rectum (the perineum).

  • Avoid tensing the abdominal or anal muscles. When you’ve located the right muscles, you may notice a subtle lift in your penis.

Pre-Surgery Kegels:

  • Perform Kegel exercises while lying down or sitting. Contract the pelvic floor for 10 seconds, then rest for 10 seconds. Repeat this five times, three times a day.

Post-Surgery Kegels:

  • Once your catheter is removed, ask your healthcare provider when you should resume or start Kegels.

  • Begin with gentle contractions, holding for three seconds and resting for 15 seconds. Gradually increase to 10-second holds and 10-second rests as you progress.

  • Transition to performing these exercises while sitting or standing to further strengthen the pelvic floor.

Over time, you should notice a reduction in urine leakage and better control over the urge to urinate. If issues persist, discuss them with your doctor.

Strength Training

Strength training is essential for countering muscle loss from hormone therapy and improving bone health. It also helps maintain balance and prevent falls. Options include:

  • Weight Training: Lifting weights to build muscle mass.

  • Bodyweight Exercises: Push-ups and pull-ups to improve strength.

  • Caution: Abdominal crunches may exacerbate stress incontinence, so consult with a healthcare professional before incorporating these into your routine.

A physiotherapist can help design a safe and effective strength training plan tailored to your needs.

Aerobic Exercise

Aerobic activities—like walking, running, swimming, cycling, dancing, or hiking—boost your metabolism and help your body burn calories efficiently. Aerobic exercise also raises antioxidant levels and helps eliminate inflammatory molecules linked to cancer progression.

Examples of Aerobic Exercise:

  • Brisk walking

  • Swimming

  • Dancing

  • Bicycling

  • Tennis or other racquet sports

How Much Exercise is Enough?

The health benefits of exercise increase with the amount and intensity of activity you engage in. However, even moderate exercise can yield significant benefits. The Clinical Oncology Society of Australia recommends:

  • Aerobic Exercise: At least 2.5 hours of moderate-intensity aerobic activity per week.

  • Strength Training: Two to three days a week to maintain muscle mass.

  • Balance and Flexibility Exercises: Two to three days a week to enhance stability and agility.

Incorporate physical activity into your daily life, whether through structured workouts or activities like gardening, cycling, or active chores.

Ready to Get Started?

Exercise can be a powerful tool in your cancer treatment journey. Our team of experienced physiotherapists can develop a personalised program to keep you active, strong, and healthy. For more information or to book an appointment, call us at (02) 9907 6023 or book online.

Rebound Health is committed to helping you exercise safely and effectively to support your health and well-being.

Andrew DaubneyRebound Healthexercise physiology, cancer, prostate