Swimming and Cycling: Understanding the Best and Worst Exercises for Chronic Prostatitis
Chronic prostatitis is more common in men; presumably, some males have experienced frequent urination, urgent urination, and perineal bulging. That kind of taste is not good; they are afraid to choose the wrong way of exercise and aggravate the symptoms.
In fact, chronic prostatitis patients are not unable to exercise; the key is to choose the right way of exercise.
Let's talk about why swimming is the most suitable "golden sport" for us, while cycling should be treated with caution. And I will recommend some exercises that are worth trying.
Swimming
If you want to rank the exercise of patients with chronic prostatitis, swimming can definitely be No. 1. I am not exaggerating; its "gentleness" to the prostate is not comparable to many sports.
Core advantages: promote circulation without pressure
Our prostate is like a "small balloon" hidden in the pelvic cavity. What we are most afraid of is squeezing and congestion. When swimming, the buoyancy of the water will support the whole body, and the body is in a horizontal state. The prostate gland will hardly be under pressure from the body weight, which is equivalent to minus the negative.
At the same time, swimming is a systemic movement; arm strokes and leg pedal clip action can drive the muscles around the pelvic cavity to follow the activity, just like a mild massage to the pelvic cavity, and can effectively promote local blood circulation and lymphatic circulation, help to discharge the inflammatory secretion in the prostate, and reduce inflammation.
Especially friendly to special groups:
Many patients with chronic prostatitis may also have joint problems. Running and mountain climbing have an impact on knees and ankles, which is easy to bear in the long run.
But swimming is different; the buffer effect of water can greatly reduce joint pressure. Even guys with arthritis can rest assured when moving. And whether they are young people or middle-aged and old people, they can find their own rhythm; the threshold is particularly low.
Tips for scientific swimming:
Swimming style: breaststroke and backstroke are the first choices; the action is slow, and the pulling feeling in the pelvic cavity is not strong. The speed of freestyle can be slowed down to avoid excessive force kicking. The action range of the butterfly stroke is too large, and it is easy to tense the pelvic floor muscles, so it is recommended to try less.
Time and frequency: It is enough to swim 2-3 times a week, 30-45 minutes each time, and it is just right to feel hot and sweat slightly. If you feel uncomfortable in the perineum after swimming, it means that the time is too long and you have to shorten it next time.
Water temperature: The best water temperature is 77-82.4℉; too cold water will stimulate pelvic muscle contraction but aggravate discomfort, and too hot water can cause systemic vasodilation and may lead to prostate congestion, which is also inappropriate.
Don't swim in these situations:
If you are in an acute attack period and frequent urination, urgent urination, and pain are particularly obvious, you should have a good rest first, and don't go swimming. If you have skin damage, wound infection, beriberi, or urethritis, you have to wait until you recover before you go so as to avoid the bacteria in the swimming pool aggravating the infection.
Before and after swimming, remember to change wet clothes in time and take a shower to keep warm. Do not catch a cold; a cold may also induce the recurrence of chronic prostatitis.
Ride a Bicycle
Many people think that cycling is convenient and they can do it, but for patients with chronic prostatitis, it is more like a "sweet trap," and they will step into the pit carelessly.
Why is cycling easy to aggravate symptoms?
Continuous pressure on the prostate:
Bicycle seats are mostly narrow and hard, and the perineum is pressed against the seat when riding, and this pressure will continue. We can imagine that if the prostate is squeezed for a long time, the local blood circulation will certainly deteriorate, and the inflammatory factors will not be discharged, which will naturally aggravate the feeling of swelling and pain.
The pelvic floor muscles are getting tighter and tighter:
When riding, the pelvic floor muscles need to work hard all the time to stabilize the body. Over time, these muscles will become tense and stiff, but will press on the prostate, making the symptoms of frequent and urgent urination more obvious.
Spinning should be avoided:
Many people think that spinning exercise works well. But its strength is higher, the seat design fits the body better, and the sense of oppression is stronger than that of ordinary bicycles. It is almost a "withdrawal item" for prostatitis patients, so try not to try it.
If you really want to ride, remember these three points:
If you can only ride a bicycle to commute at ordinary times, or if you really like to ride, it is not completely impossible to ride, but you must do a good job of "protection."
Control cycling time: a single ride time must not exceed 30 minutes; ride for a while and then take two steps to relax the prostate.
Adjust the bike seat: adjust the bike seat a little higher, the angle slightly forward, and reduce the stress area of the perineum; you can also change to a wide, soft seat cover and increase the buffer.
Avoid riding on an empty stomach or a full stomach:
Cycling on an empty stomach makes it easy to lose physical strength. Cycling on a full stomach can cause abdominal flatulence, which may indirectly affect the pelvic cavity. It is best to ride 1 hour after meals.
These Workouts Are Also Worth Trying
If you feel that swimming is inconvenient or do not want to be limited to one kind of exercise, these mild exercises are also suitable for patients with chronic prostatitis; we can choose according to our own situation.
Walk:
Walk for 30 minutes after meals every day, and the speed should not be tiring. When walking, the shaking of the body can gently promote pelvic blood circulation and reduce prostate congestion, and it can be done anytime, anywhere, with no requirements for venues or equipment, and it is suitable for all guys.
Yoga and Tai Chi:
The butterfly pose, baby pose, and slow movements of Tai Chi in yoga can relax the pelvic floor muscles and relieve the discomfort caused by muscle tension. It is recommended to do it under the guidance of professional coaches and practice 3-4 times a week, 20-30 minutes each time, with deep breathing; the effect will be better. However, be careful to avoid excessive stretching and stop immediately if you feel uncomfortable.
Kegel exercise:
This exercise can be done at home without going out. Simply speaking, it is to contract the pelvic floor muscles, like holding back urination, hold for 5 seconds, and then relax. Do 3 sets at a time, 10-15 times per set.
Insisting on practicing can enhance the strength of the muscles around the prostate, improve the ability to urinate, and help to alleviate the frequency and urgency of urination. Remember, don't use your abdomen to exert your strength. It's important to find the right position of the pelvic floor muscles.
Exercise and TCM Regulation
No matter which sport you choose, you should pay attention to the following situations:
Do not do strenuous exercise: In addition to cycling for a long time, long-distance running, basketball, and football, these high-intensity, antagonistic sports are also done as little as possible; they are easy to aggravate prostate congestion.
Replenish water before and after exercise: drinking water in moderation can promote urination, flush the urethra, and help inflammation recover, but don't drink ice water, strong tea, or coffee.
Step by step, don't worry: guys who haven't exercised for a long time, don't pursue high intensity and long times at the beginning; slowly increase the length and intensity of exercise so that the body can adapt.
Natural therapy: the effect of exercise is limited; you should pay attention not to sit for a long time, not to hold back urine, to have a light diet, to eat less spicy food, and to have regular work and rest. If the symptoms are repeated or you want to relieve the discomfort more efficiently, you might as well try the Diuretic and Anti-inflammatory Pill developed by Dr. Li Clinic.
It is a natural herbal formula with more than 50 kinds of Chinese herbs. It can:
Clear heat and promote diuresis, promote blood circulation, and remove blood stasis.
Relieve the typical symptoms of frequent urination, urgent urination, and perineal heaviness, and help control the inflammation of the prostate.
However, each person's constitution and condition are different, so it is better to consult Dr. Li before taking the Diuretic and Anti-inflammatory Pill and choose according to one's own situation.
Conclusion
Patients with chronic prostatitis need to choose the right way of exercise, such as mild exercise like swimming or less cycling, coupled with regular work and rest, and a healthy diet; symptoms will naturally ease slowly.
I hope males can all find a comfortable rhythm in conditioning and take good care of their bodies.
