3 exercise tips for a healthier prostate

Regular physical activity is one of the most effective lifestyle changes men can make to support their overall well-being—and it plays a key role in prostate health, too. While diet often gets the spotlight, research shows that consistent movement can help reduce your risk of benign prostatic hyperplasia (BPH), erectile dysfunction (ED), and chronic prostatitis symptoms.

Here are three evidence-backed exercise tips that can help support a healthier prostate.

1. Stay Consistently Active—Even at a Moderate Pace

You don’t need to become a marathon runner to protect your prostate. In fact, research from the Health Professionals Follow-up Study—which tracked over 30,000 men—found that those who engaged in regular physical activity had fewer BPH symptoms. Even low- to moderate-intensity movement, such as brisk walking, was associated with benefits.

Tip: Aim for at least 30 minutes of walking at a moderate pace most days of the week. The key is consistency.

2. Include Aerobic Exercise to Support Erectile Function

Exercise has also been linked to a reduced risk of erectile dysfunction (ED). According to the same large study, men who ran for 90 minutes or performed three hours of intense outdoor work per week were 20% less likely to develop ED. Importantly, the benefit increased with more activity.

However, being physically active isn’t enough on its own if you’re also carrying excess weight. Men who were overweight or obese had a higher risk of ED regardless of how much they exercised.

Tip: Combine regular aerobic activity with healthy weight management. Activities like jogging, cycling, or swimming are great options.

3. Choose Aerobic Movement for Chronic Prostatitis Relief

Chronic prostatitis—long-term inflammation of the prostate—can cause discomfort, anxiety, and reduced quality of life. A study by Italian researchers showed that men who took part in an 18-week aerobic exercise program (like brisk walking three times a week) reported significantly lower levels of pain, anxiety, and depression, compared to those who did nonaerobic exercises like stretching and sit-ups.

Tip: If you suffer from prostatitis symptoms, try incorporating aerobic exercise several times a week to manage discomfort and improve mood.

Take Charge of Your Prostate Health

While more research is still emerging, the message is clear: regular exercise supports a healthier prostate and better quality of life. Whether you're walking, running, or engaging in structured workouts, movement matters.

Take charge of your prostate health today with simple, consistent exercise—and get the support you need to stay on track. Bastion Health offers expert guidance and virtual care, all covered through your employer-sponsored benefits, so you can move confidently toward better wellness.