Managing Hot Flashes: Exercise Tips for Relief and Balance

Hot flashes are one of the most common and often frustrating symptoms experienced during perimenopause and menopause. Characterized by sudden feelings of heat, sweating, and rapid heartbeat, they can disrupt daily activities, sleep, and overall comfort. While hormonal changes are at the root of hot flashes, lifestyle factors—especially physical activity—can play a key role in managing their frequency and intensity.
Regular exercise, particularly aerobic activity, has been shown to help regulate body temperature and reduce the severity of hot flashes over time. Activities like brisk walking, swimming, cycling, or dancing help improve blood circulation and reduce stress, both of which may ease hormonal fluctuations. Many women report feeling more in control of their symptoms when they stick to a consistent cardio routine, aiming for at least 30 minutes most days of the week.
Strength training also offers significant benefits. In addition to preserving muscle mass and bone density (which naturally decline during menopause), resistance training helps support a healthy metabolism and mood balance. Including full-body strength workouts 2–3 times per week can also help regulate blood sugar and reduce inflammation—factors linked to more intense hot flashes.
Mind-body exercises like yoga, Pilates, and tai chi are excellent additions to your routine. These practices promote relaxation, improve breathing, and lower stress hormones, which can directly reduce the likelihood and impact of hot flashes. Practicing slow, deep breathing during a flash may also help it pass more quickly. Plus, these gentle forms of movement support joint flexibility and core strength, which become more important as we age.
Finally, listen to your body and adjust your workouts as needed. If you’re feeling overheated or fatigued, exercise during cooler times of day, wear breathable fabrics, and stay hydrated. Managing hot flashes with exercise isn’t about intensity—it’s about consistency, awareness, and choosing movement that supports your overall well-being. With time, the right exercise habits can make a noticeable difference in both symptom relief and daily energy levels.