External hemorrhoids can cause discomfort because of the location on the outside of the anus. If you suffer from hemorrhoids you may feel a lump of tissue under the skin around the anus. Your discomfort may encourage you to shy you away from exercise, but according to the Harvard Medical School, gentle aerobic exercise may help to stimulate bowel function, which will reduce the strain on your hemorrhoids. Exercise can also reduce body weight, which can be a contributing factor in hemorrhoid development.
Walking
Step 1
Warm up for five minutes. Begin walking at a comfortable pace. Use five minutes to gradually increase your speed to a brisk walking pace.
Step 2
Walk briskly for 20 to 30 minutes. Maintain a continuous walking pace for your total workout time. Move your arms as you walk to increase your heart rate and help to burn calories.
Step 3
Keep your exertion level at a moderate to moderately heavy pace. Use a scale of zero to 10 to measure your level of exertion. Give zero a rating of nothing and 10 a rating of running a steep hill. Maintain a level of three, moderate, to five, heavy and do not overexert yourself.
Step 4
Perform your walk daily. Aim to walk for 20 to 30 minutes each day in order to enhance your bowel function and reduce hemorrhoid discomfort.
Yoga
Step 1
Participate in daily yoga workouts. Use yoga to calm and relax your body as well as increase circulation to your affected areas.
Step 2
Choose poses that are not strenuous. Perform cat and cow in which you are on your knees flexing and extending your spine to increase circulation. Perform tree pose in which you stand on one foot and place the opposite foot on your calf or inner thigh to improve balance and relaxation.
Step 3
Maintain complete breath cycles during yoga. Avoid holding your breath or bearing down in any of the poses.
Step 4
Spend five to 10 minutes in relaxation pose. Lie on your back. Focus your breathing and relax.
