Exercise is important for colorectal health

Hemorrhoids affect millions around the globe and have an impact on their quality of living. They can lead to discomfort, bleeding and pain. Although there are a variety of treatments including medical procedures and topical medications, it is important to take proactive measures in order to prevent hemorrhoids. By incorporating specific exercises in your daily routine, you can increase muscle strength, promote circulation and healthy bowel movement, which will reduce the chances of developing hemorrhoids. Explore some exercises to prevent hemorrhoids.

Cardiovascular Exercises:
Cardiovascular exercise is essential to preventing and treating hemorrhoids. Walking, running, cycling or swimming are all activities that stimulate the circulation of blood throughout the whole body. Increased blood circulation can soften and ease stools. This reduces strain on rectal vessels. For digestive health, you should aim to do moderate cardio at least 30 mins per day. This will help minimize hemorrhoids.

The Pelvic Floor exercises:
For hemorrhoids to be prevented and bowels control maintained, it is vital that the muscles on the pelvic floor are strengthened. Kegels can be particularly helpful for strengthening this muscle. Kegels involve contracting your pelvic muscles in the same way you would if trying to block the urine flow. Hold for several seconds then let go. For better muscle control and tone in the area of the rectal, do three sets each day.

Core strengthening exercises:
The pelvic floor is supported by strong core muscles. Use core-strengthening exercise such as bridges, planks, and crunches to build the muscles that surround the rectum. Maintaining proper form, and engaging abdominal muscles during each exercise will prevent any strain to the pelvic area.

Yoga and stretching:
Yoga can increase flexibility, improve digestion, and reduce pelvic tension. Certain yoga postures such as gentle inversions or twists stimulate blood circulation to the digestive system and relieve constipation. Stretching the lower back muscles, the hips and the hamstrings will also relieve pressure from the rectal vessels and help prevent the formation of hemorrhoids.

Squatting Exercises
In order to facilitate bowel movement, squatting can be a good position. This reduces the straining required and allows for an efficient evacuation. Include squatting exercise in your routine. For example, bodyweight squats, or using a Squatting stool to help with bowel movements. This will facilitate smoother bowels movements and decrease the chance of constipation. Squatting helps to align the colon and engages muscles in the pelvic area.

You can also hydrate by eating dietary fiber.
In addition to exercise, keeping hydrated and eating a healthy diet high in fiber are essential for preventing hemorrhoids and constipation. To keep your stools bulky so they are easier to pass, drink plenty of water during the day. Consume fiber-rich foods like fruits, vegetables and whole grains to help promote regular bowel motions and avoid straining.

Life-Style Modifications
Some lifestyle modifications, in conjunction with dietary changes and physical activity, can help reduce your risk of hemorrhoids. Maintain a healthy body weight, refrain from prolonged standing and sitting and practice good toilet habits.

Exercises and lifestyle changes can be a powerful tool in the prevention of hemorrhoids. Focusing on strengthening your core and pelvic floor muscles as well as doing yoga, stretching or squatting can help you improve circulation and keep healthy bowel movement. These measures combined with the right hydration, diet fiber and lifestyle changes can reduce hemorrhoids’ discomfort.

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