How many days per week?
The American College of Sports Medicine recommends 150 minutes of moderate to vigorous physical activity per week for cancer survivors, during and after treatment. This can be broken up anyway that one would like throughout the week. Exercising between 2-5 days per week, depending on your schedule, would be ideal
Another exercise to think about are kegels. Yes, even men can perform kegels. Prostate surgery minimizes the pelvic muscles strength and increases the risk for incontinence. Kegels are designed to counteract those affects.
If you’re still clueless on how to perform kegels this is how you do it:
Your pelvic floor muscles can be activated by stopping your urine in mid stream. You can tell you’re doing it right by looking for a lift in your penis while performing this action. The goal is to isolate your pelvic-floor muscles. In order to locate these muscles it’s recommended that you lie on your back and place your hands on your stomach. As you’re doing this you shouldn’t feel any movement under your hands as you tense up your pelvic floor. You shouldn’t leak while performing this. If you do, please consult with your doctor.
Here are two kegel routines for pre and post surgery:
You can perform this while lying down or sitting in a chair. Do whatever is comfortable for you. Contract your pelvic floor for 10 seconds, rest 10 seconds. Repeat this five times, 3 times a day until surgery.
You want to perform this surgery after the catheter is removed. Please consult with your doctor before doing this exercise.
Gently contract your pelvic floor while lying down, hold for three seconds and relax for 15 seconds. Repeat this five times, three times a day. Gradually increase the intensity of the contraction each day. Be mindful of your limits while performing this to not over exert yourself. As you increase contractions and one second to the contraction time while simultaneously reducing the rest time in between. The goals is to eventually hold for 10 seconds, rest for 10 seconds. Repeat this five times, three times a day.
Next, you’re going to perform this standing up or sitting down. Repeat this exercise using the same intervals as above except this time you’re starting off with a five-second-hold, 15 second rest period with the end goal of 10-second hold and and 10-second-relax.