Prostate Cancer Awareness

Pre-COVID when we all could get out of the house a little more you may had noticed in September’s past that certain local landmarks were looking a touch blue. Sydney Opera house, Brisbane city hall, even the Big Merino. This was to signify that September is dedicated to Prostate cancer awareness.

Prostate awareness is an international event that seeks to make people aware of a serious health issue that will affect 1 in 7 men(1). 3300 men will die of Prostate Cancer in Australia alone and another 21,000 will be diagnosed each year(2). The most common risk factor is if a family member has had it. If a father or brother for example had been previously diganosed, your chances of also being diagnosed is doubled.

Early, frequent, screening is the best method at our disposal to catch things before they get too far. Men over 50 should be regularly undergoing GP recommended screens to catch any issues as early as possible. If you are diagnosed there are a plethora of different treatment options depending on your circumstances. Talk about your options with your GP.

To prevent your health from getting to this stage however we need to reflect on research studies that focus on how to prevent Prostate cancer from developing or at least to reduce the risk. One of the main ways to reduce the risk is - Exercise. When reviewing scientific studies one is likely to find evidence such as this “—men who walk one to three hours each week have an 86% lower risk of developing aggressive prostate cancer—” (3).

This is a significant decrease, and simply from walking. If walking is not your idea of a good time or, as is often the case with modern living you are time poor there are other suggestions.

One such suggestions is a home strengthening program you can do as follows that I have specifically put together for you. Go through the program anywhere from 1-3 times back to back depending on your fitness levels.

30 seconds reps per exercise; 5 second rest between sets:

1.       Marching on the spot

2.       Forward Jabs (Boxing)

3.       Squats or Sit to Stands

4.       Uppercuts

5.       Step Ups

6.       Skipping

7.       Arm Swings, forwards

8.       Push ups

9.       Side Steps

10.   Cross body punches

Repeat for either a quick 10-15 minute program! Any of the exercises can easily be swapped out for something else, give it a try!

Exercises like the above program can easily be modified for any fitness of ability level. I personally have done more than a few seated exercise programs throughout the day when I am stuck in the office. If you are unsure or need a program tailored to you, come in and talk to your Exercise Physiologist!

Matt Miller (Accredited Exercise Physiologist, Accredited Exercise Scientist)