I understand your condition and also know how people struggle with this sort of condition.
As you said that your stools are hard and round and are hard to defecate. Usually this kind of problems occurs in people who lack diet fiber and consuming less amount of water daily than they should actually take and also people those are physically inactive.
To solve this there should be change in lifestyle that alone should help if there are no other problems associated such as tightening of anal sphincter (sphincterospasm), piles(hemorrhoids), fibrosing of anal fissure etc..
Diet should contain.more of carrots, cucumbers, leafy vegetables, chickoo fruits, apples, bendi, wheat etc.. Coming to water consumption it should be more than 2- 3 liters should be consumed. And regarding the workout nothing special is required but 20 mins of walk a day early in the morning will do.
Apart from this if you have constipation associated with above mentioned problems then you need to consult a doctor for medical assistance.
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