Walking Saved My Life: How Early PSA Testing and Fitness Helped Me Fight Prostate Cancer

Welcome to a very personal and powerful edition of the Walking for Health and Fitness blog. In this post, I’m opening up about a journey I never expected to take—my diagnosis with prostate cancer, and how walking, early PSA testing, and consistent healthy habits became my lifeline.

My Wake-Up Call: PSA Tracking and Family History

Frank Ring and his dad, James Ring — Me and my dad celebrating his 84th birthday!

I started tracking my PSA (Prostate-Specific Antigen) levels in the early 2000s. Why? Because my dad was diagnosed with prostate cancer in 1999. His first PSA test—something brand new at the time—came back at 12.0. That number was dangerously high, and his only option was to have his prostate completely removed. Thankfully, he’s still going strong at 84.

His experience lit a fire in me. So I made PSA tracking part of my annual routine. One blood test. Once a year. That simple habit may have saved my life.

Understanding PSA Levels—and When to Act

A "normal" PSA level depends on your age, but here’s a quick guide:

Men 40–49: PSA under 2.5
Men 50–59: PSA under 3.5
Men 60–69: PSA under 4.5
Men 70–79: PSA under 6.5

But it’s not just the number—it’s the trend. My PSA slowly climbed over the years:

2021: 3.2
2022: 3.0
2023: 4.4
Spring 2024: 5.9
August 2024: 4.4 (post-home sale, less stress)
Early 2025: 6.2

Each time, I told myself it was stress, diet, or something temporary. But when I hit 6.2, I knew it was time to stop rationalizing.

The Diagnosis: From MRI to Biopsy

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I had an MRI in March 2025—a loud, uncomfortable, 25-minute experience. I coped by mentally placing myself at the Jersey Shore, visualizing the waves and open sky.

A few days later, while in the waiting room for my annual checkup, I saw the results on my phone. One word jumped off the screen: Cancer.

It was a moment I’ll never forget. I grew up in the '70s when cancer was a death sentence. But my doctor, Dr. Rudys, looked me in the eye and said:

"You have prostate cancer. You’re going to get the cancer removed. And you’re going to live a long life."

Those words changed everything.

Biopsy Results: Understanding My Gleason Score

My biopsy revealed a Gleason score of 7 (mostly 4+3). That puts me in Grade Group 3—a moderate-risk category. The cancer was localized to the left side of my prostate.

This wasn’t a crisis. It was a challenge. One I could face.

Choosing Treatment: ADT and Radiation Over Surgery

I chose hormone therapy (ADT) and radiation—based on research and guidance from my doctor and resources like the Prostate Cancer Research Institute and Dr. Mark Scholz.

ADT (Eligard) suppresses testosterone, slowing cancer growth. Yes, it comes with side effects: fatigue, weight gain, and low sex drive. But I’m managing them by walking daily, doing pushups and squats, and lifting heavy dumbbells.

Radiation technology today is precise and effective. For men with a Gleason 7 score, it’s one of the most promising options—especially if you want to keep the door open for future treatments.

For more detailed information the Prostate Cancer Research Institute.

Walking Became My Lifesaver

Walking didn’t just keep me fit—it kept me sane. It was my therapy, my quiet space, and my declaration to the world that I wasn’t giving up.

I walked when I was afraid.
I walked when I needed clarity.
I walked when fatigue hit.

Every step reminded me: I’m still here. I’m still fighting. I’m still strong.

A Message to Every Man (and Every Woman Who Loves One)

If you’re over 40, get your PSA checked. If you love someone over 40, encourage them to do the same.

Don’t be embarrassed by the prostate exam. Yes, it’s awkward. No, it’s not fun. But it could save your life. As I like to say:

"The exam lasts 15 seconds. Regret lasts forever."

Ready to Take Action? Start with Walking

If you’re ready to reclaim your health, I invite you to join my Walking Works Program—a guided system that helps you build a walking habit, reduce stress, and stay accountable.

👉 Join the program here

Whether you’re facing a health scare or just need to move more, this is your moment.

Final Thoughts

My cancer story is still being written—but I’m writing it from a place of strength, not fear. And walking is the pen I’m using.

You don’t need to run. You don’t need to be perfect. You just need to take the first step.

Walk on. Stay strong. And never stop moving forward.

Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, Walking Logbook Journal , and Walking Works Blueprint