Hemorrhoids occur when veins in your rectum become inflamed from bathroom straining or from the pressure of pregnancy and childbirth, according to the Mayo Clinic. Associated with itching, burning and pain, hemorrhoids are a common ailment in adults of all ages. Hemorrhoids are highly treatable and preventable. Exercise can go a long way in minimizing your risk of developing these inflamed rectal veins.
Kegel Exercises
Kegel exercises work your pelvic floor and removes pressure from your lower extremities. According to "Delmar's Geriatric Nursing Care Plans," kegel exercises are the first course of treatment and preventative measure when dealing with hemorrhoids. To perform kegels, first go into the restroom and start your urine flow. After a few seconds, stop your flow. The muscle used to stop urine flow is known as the PC muscle in women and the BC muscle in men. Once you have identified how to use this muscle, practice starting and stopping the flow of urine each time you go to the restroom. When you are comfortable with this, you may begin tightening and loosening the muscle without urination. Sit in a relaxed position and tighten your PC or BC muscle holding for the count of five. Slowly release the muscle, counting to five once more, then repeat the process. Do up to 15 repetitions per session.
Walking
Walking is an all-around beneficial exercise for general health, weight loss and hemorrhoid prevention. Walking eases bowel movements by improving digestion and preventing constipation. When you are constipated, you strain while attempting to void, thus putting pressure on your lower regions and causing rectal veins to enlarge and burst. Walking will help prevent this from occurring, while allowing you to build muscle in the pelvic region.
Aerobics
Aerobic exercise is a beneficial way to keep your bowels moving normally. As your heart rate increases and your metabolism speeds up, so does your digestive process. Exercises such as jogging, water aerobics and stepping keep your body functioning properly and prevent veins from swelling in your rectum due to constipation.
What Not to Do
There are some exercises that you should avoid if you are at increased risk for hemorrhoids or currently suffer from hemorrhoids. Lifting weights that are above your tolerance level is a definite no-no; the excessive pressure on your body will lead to lower extremity strain. This can push hemorrhoids out of the rectum into the open, leaving you with rectal bleeding. Eating a lot of cheeses and limiting fiber intake will also put you at a higher risk of developing hemorrhoids. Fiber is essential to waste elimination, and prevents waste from backing up in your intestines.
References
- Mayo Clinic: Hemorrhoids Prevention
- "Delmar's Geriatric Nursing Care Plans," Vol. 1; Sheree Comer and, Marie S. Jaffe: 2005
- Harvard Medical School: Hemorrhoids and What to Do About Them
