Kegels are usually spoken of in relation to women because they are more likely to suffer from urinary incontinence, but Kegel exercises are also highly recommended for men. Not only do men also face the same urinary and bowel incontinence issues that women do, these pelvic floor-strengthening exercises also help to improve prostate and sexual health in men.
Benign prostatic hyperplasia (BPH) is a condition in which the prostate gland becomes enlarged. Commonly found in older men, BPH can make urination difficult and lead to bladder, urinary tract, and kidney problems. Among other forms of treatment, Kegels are recommended to men suffering from mild symptoms of BPH.
Additionally, Kegels are said to help men suffering from erectile dysfunction (ED) by improving circulation to and strengthening the erection. Kegels may also be beneficial in producing a stronger, more intense ejaculation and in correcting premature ejaculation.
Men should perform Kegels the same way as women:
- Stop your urine midstream. The muscles you use to do that are the ones you should should be exercising. Be sure to finish emptying your bladder.
- Lay on your back and tighten those muscles for 5 seconds, then relax for 5 seconds. Do this 4-5 times in a row, and gradually work up to 10 second intervals.
- Do this 3 times a day.
Remember not to do the following:
- Flex the muscles in your abdomen, thighs, or buttocks – only tense your pelvic muscles.
- Hold your breath – remember to breathe freely.
- Regularly use Kegel exercises to start and stop your urine stream – doing so can actually weaken the muscles and lead to a urinary tract infection due to incomplete emptying of the bladder.
For more information on overactive bladder and urine leakage, read the Vitals Urge Incontinence Patient Guide.
Sources: askmen.com, mayoclinic.com, and nlm.nih.gov