3 Key ways to exercise when you have prostate cancer

Whether you have just been diagnosed, had a prostatectomy or are a cancer survivor. Exercise can sometimes be the last thing you think about when recovering from prostate cancer, BUT it might just be the most important thing you could do to get back to a regular life again.

Does this sound like you?

  • Loss of muscle or feeling weaker
  • Increase in fat, particularly in the breast/chest area
  • More tired and fatigued
  • Having to go to the toilet more often (or even incontinence) 

If you have said yes to a few of these. Certain exercises might be the solution to helping you control or recover from these problems

3 Exercise Solutions you can start today 

Get Strong! (Strength training) 

Lifting weights (or even your own bodyweight) has been shown to be one of the most beneficial types of exercise for prostate cancer survivors. Increase your strength, bone density, aerobic fitness and reduce fatigue. You can even gain muscle back too!

Our favourite exercise is the pushup You can scale this to your ability by starting on a wall and then going lower to increase the resistance Watch our video here.

There is even research that shows that men going through treatment such as radiation therapy can improve their strength, fatigue, fitness and quality of life through guided strength training. Yes, it is safe to do during certain types of treatment!

Use your pelvic floor! (yes, blokes have one of those too)

Yes, you read right. Sometimes you go to the toilet more frequently or might have to wear a pad. Especially right after surgery. Research shows Pelvic floor exercises can lead to regaining urinary control and not having to wear a pad for as long either!

How to engage and train your pelvic floor

  1. Start by holding your pelvic floor muscles in for 5 seconds. 
  2. To pull in your pelvic floor, think of pulling in and lifting up your genitals (THINK: “nuts to guts”) NOTE: try not to hold your breath while you do this. Counting out loud can stop you from holding your breath.
  3. After holding for 5 seconds, slowly and completely relax your muscles for 5 seconds.
  4. Repeat this process 10 times, at least 3 times every day.
  5. To improve on this exercise, try doing this exercise and performing a light forced cough.

Hip Exercises

Hip specific exercise has also been shown to not only improve your strength but help with improving your bladder control too.

Here are two hip exercises that you can do at home today!

Hip extension in 4 point kneel
– Start on your hands and knees (keeping your back neutral).
– Slowly push one leg back towards the wall behind you (stay strong through your weight bearing leg). Return slowly to the starting position.
– Perform 8-12 slow reps on each side, repeat 3 times.

Hip thruster on a bench/bed
– Rest your upper back on a bench, couch or bed.
– Walk you feet forward so your hips can sit in between your knees and upper back comfortably.
– Push your feet through the floor and raise your hips up (squeeze your bum at the top of the movement for strength!). Return slowly to the starting position.
– Perform 10-15 reps on each side, repeat 3 times.


The best time to start is today! Use these key exercises to improve your life whether you are living with or have survived prostate cancer.

If you found any of these exercises painful or want more individualised help to improve your health, click the button below to book in today. We are here to help you move and feel better!

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