Prostate Health - NW Personal Training

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Prostate health should be a top priority for men. Prostate cancer is one of the most common cancers affecting men today. According to the American Cancer Society, about 1 in 8 men will be diagnosed with prostate cancer during their lifetime. In 2025 alone, it’s estimated that roughly 299,000 men in the U.S. will receive this diagnosis, and about 35,000 will die from the disease. While those numbers sound alarming, prostate cancer is often highly treatable – especially when detected early.

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Risk Factors

Some men are at a higher risk of developing prostate cancer. Common risk factors include:

Age

Risk rises significantly after age 50.

Family History

Having a father or brother with prostate cancer more than doubles a man’s risk.

Race

African American men are more likely to develop prostate cancer and have more aggressive forms.

Diet and Lifestyle

Diets high in red or processed meat, and low in fruits and vegetables, may increase risk.

Obesity and Inactivity

Being overweight can also elevate the chance of developing advanced prostate cancer.

Ways to Reduce Risk

While you obviously can’t alter your genetics, you can take steps to reduce your overall risk:

Eat a plant-rich diet emphasizing vegetables and fruits.

Limit processed and red meats.

Maintain a healthy weight through consistent physical activity.

Stay physically active – even brisk walking for 30 minutes most days can help reduce cancer risk.

Talk with your doctor about screening – early detection saves lives.

Recovery After Treatment

Prostate surgery or radiation can affect urinary control and sexual function. That’s where Kegel exercises, pelvic floor muscle strengthening, become essential. Kegels help men regain bladder control by strengthening the muscles that support the bladder and urethra.

To perform them, tighten the muscles you’d use to stop urination, hold for a few seconds, then release. Repeat 10x a few times per day.

All men, not just those recovering from prostate treatment, can benefit from strong pelvic floor muscles to help strengthen urinary and sexual function. Plus, in the future, if you do find yourself navigating prostate cancer, the strength of your pelvic floor muscles can help you recover sexual and urinary functioning more easily and quickly.

Safe Exercise After Surgery

After prostate cancer surgery, gentle movement is key to help with recovery and can be incorporated safely with the following protocol. Most importantly, listen to your body and be sure to follow your physician’s instructions.

Typically, the patient will have a catheter for the first week after surgery, so short walks will be the only activity recommended.

Once the catheter has been removed, begin with walking outdoors or on a treadmill, increasing time and distance gradually. Gentle hiking and elliptical can also be tolerated well.

Incorporate light resistance training once cleared by your doctor. Typically, you want to avoid any exercise that increases intra-abdominal pressure for the initial 4-6 weeks post-surgery. Keep the resistance below 10-15 pounds and avoid core conditioning exercises or high-intensity effort until your physician releases you to return to normal activities.

Avoid heavy lifting or high-impact activities until fully healed. Explosive activities that involve the core such as golf, tennis, pickleball, skiing or contact sports should be avoided for 6 weeks post-surgery and until your physician clears you for more intense activity.

Add gentle stretching and mobility exercises to restore flexibility. Avoid aggressive stretching of the core until fully healed to avoid any possible ruptures of the sutures.

Regular exercise supports recovery and circulation, improves mental health, increases energy, and improves overall quality of life.

Caring for your prostate health starts with daily movement, healthy habits, and proactive screening—it’s an investment in your wellness and longevity.

Yours in health & fitness,
Sherri McMillan

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