You might think Kegels are for pregnant or menopausal women, but everyone’s muscles in the pelvic floor could use some work. These are the muscles that hold your urine and poop, which can be helpful as you age. Kegel exercises are good for you to help with BPH symptoms such as a weak urine stream or incontinence. You’ll also boost flow to your prostate gland and improve sexual health.
You don’t need to put on gym clothes and check in at the gym to strengthen your pelvic floor muscles. You can do them just about anywhere, including right now. Start by finding the muscles of your pelvic floor. Pretend like you have to hold your pee and prevent a fart, but don’t clench your glutes. Hold this for up to 10 seconds while breathing normally, then relax for a few seconds. Then repeat 10 times, working up to 20 reps.
Aim to do your Kegel exercises three to four times a day, which might sound time-consuming, but remember you can do them anywhere. No one will notice, and getting into the habit of doing Kegel exercises every day could make a great wellness check-in. According to Midwest Institute for Non-surgical Therapy, you could see BPH symptoms improving in about six weeks.