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Dealing with hemorrhoid discomfort can be a real pain (literally). In addition to visiting your doctor for a full exam, home remedies and lifestyle changes can help with relieving hemorrhoid symptoms. One important activity that can significantly assist your hemorrhoid prevention progress is exercising, which can include anything from simple walking to more intense cardio workouts.
Kegel Exercises
Also referred to as pelvic exercises, kegel exercises strengthen the muscles in the pelvic area and can help prevent hemorrhoids by increasing blood flow to the anal region and improving blood circulation. Strong anal muscles provide good support for internal hemorrhoids while also preventing existing ones from enlarging or protruding. Kegels can also help tighten tissues and control leaking around hemorrhoid problem areas.
The most basic Kegel exercise consists of simple pelvic muscle contractions. Similar to squeezing your pelvic region when you feel the need to urinate, squeeze and hold that same movement for five seconds. Release and relax for five seconds. Repeat this exercise 10 times per session, three times daily.
And contrary to popular belief, kegel exercises can be done by both men and women!
Brisk Walking
One of the easiest activities to incorporate into your daily lifestyle, brisk and regular walking for 20-30 minutes daily can help with hemorrhoid symptoms. Begin by walking slowly to warm up. Increase your pace after a few minutes to increase your heart rate and improve your body’s blood circulation.
Remember: the goal is to improve blood flow to your pelvic region, so walking keeps your body upright rather than sedentary on a couch.
Aerobics/Cardio Workouts
Aerobic exercises are ideal for treating hemorrhoid symptoms, as they get the blood flowing and help relax any strained muscles in the lower part of the body. Performing aerobics—or other forms of cardio—regularly improves blood circulation not only throughout the entire body, but also to the pelvic/anal regions. On top of that, more cardio workouts means more sweat and drinking more water; aerobics can also help you avoid constipation, one of the primary causes of hemorrhoids. Good examples of aerobic activities are running, swimming, spinning/cycling, dancing, and aerobics classes.
