Hemorrhoids can be treated by adopting a healthy lifestyle, which includes regular exercise. By engaging in specific exercises, you can improve the health of your bowels and strengthen the muscles that surround the rectum. This will reduce the likelihood of developing hemorrhoids. You can protect your colon health by incorporating the exercises in your daily routine. This will also reduce your risk of experiencing hemorrhoids. Keep reading to find out more about exercises to prevent hemorrhoids.
Cardiovascular exercise, like brisk walk, cycling or jogging can play an important role in maintaining regular bowel movements and overall circulation. Exercises that increase blood circulation throughout the body can help prevent constipation and hemorrhoids. For digestive health, do at least 30 minute of moderate cardio exercise most days during the week. This will reduce pressure on the veins in the rectal area.
The Pelvic Floor exercises:
The pelvic muscles must be strengthened to maintain proper bowel functions and prevent hemorrhoids. Kegel exercises that involve contraction and relaxation of pelvic muscles can be helpful in improving muscle control and tone around the rectal area. Kegels involve contracting and relaxing the muscles of the pelvic area as if trying to block the urine flow. Hold for several seconds then let go. Three sets of 10 repetitions are recommended daily for strengthening the pelvic floors and preventing hemorrhoids.
Core strengthening exercises:
Strengthening your core muscles can help you maintain a good posture while reducing the strain placed on your rectal region during bowel movement. By incorporating core strengthening exercises such as bridges, planks, and crunches, you can prevent the pressure from being too much on the pelvic area and stabilize the spine. Maintaining proper form, and engaging your abdominal muscles through each exercise will maximize its benefits.
Yoga and stretching:
You can promote good digestion by practicing yoga. Certain yoga postures such as twists, forward bends and gentle inversions stimulate blood circulation to the digestive system and reduce constipation. Stretching the hamstrings, hips and lower back can also help to relieve pressure from the rectal vessels and reduce hemorrhoids.
Exercises to Squat:
In addition to promoting efficient bowel evacuation, squatting can also reduce strain. By incorporating squatting into your daily routine, you can prevent constipation as well as reduce the chances of developing hemorrhoids. Squatting helps to align the colon and engage the pelvic muscles, leading to smoother bowel movements.
Hydration and Exercise
To prevent hemorrhoids, it is vital to keep hydrated. This will help you maintain soft and bulky stools. Be sure to consume enough water prior to, during and after exercising to ensure proper digestion. Drinking excessive amounts of sugary or caffeinated beverages can lead to constipation.
A healthy diet and lifestyle changes such as avoiding excessive sitting during bowel movements or prolonged standing can reduce your risk of developing hemorrhoids. You can prevent hemorrhoids by combining these measures with regular exercise.
Exercises that target specific areas of the body can be a great way to prevent hemorrhoids. They also promote good colorectal and colon health. Focusing on core strengthening, stretching, abdominal, and pelvic floor exercise, you will improve your circulation and strengthen your muscles. This in turn reduces the chance of developing hemorrhoids. To support optimal digestion, listen to the signals of your body, stay hydrated and lead a healthy life.