The optimal exercise for hot flashes differs from person to person, and there is no universally applicable solution. Nevertheless, several activities that have demonstrated efficacy in alleviating heat flashes encompass:
Aerobic activity, such as brisk walking, swimming, or bicycling, can regulate body temperature and alleviate hot flashes.
When selecting an aerobic workout, it is crucial to identify one that pleases you and aligns with your current level of physical fitness. For those who are inexperienced in physical activity, it is advisable to begin at a moderate pace and progressively augment the level of exertion and length of training sessions as time progresses. Maintaining proper hydration and wearing clothes that allow freedom of movement during physical activity is crucial.
Regular aerobic exercise can be performed frequently throughout the week. Strive to engage in at least 30 minutes of aerobic activity at a moderate level most days of the week. Additionally, engaging in briefer durations of high-intensity aerobic activity is possible.
Below are some more evidence-based findings about aerobic activity and hot flashes:
A study published in the journal Menopause found that women who participated in aerobic exercise for 30 minutes four times per week significantly reduced hot flashes compared to those who did not engage in physical activity.
Further research published in the journal Climacteric revealed that women who engaged in aerobic activity for 60 minutes three times per week had a significant 40% decrease in hot flashes after 12 weeks.
An analysis of research published in the journal Maturitas revealed that engaging in aerobic activity is a very effective strategy for diminishing hot flashes and enhancing the overall well-being of women experiencing Menopause.
Aerobic exercise is a reliable and efficient method to decrease the frequency and intensity of hot flashes. Consult your physician on the appropriate amount and nature of physical activity suitable for your needs.
Strength Training
Strength training: Engaging in strength training exercises can facilitate the development of muscular mass, leading to increased calorie expenditure and improved regulation of body temperature. Strive to engage in two to three sessions of strength training every week.
Strength training can mitigate heat flashes through the following mechanisms:
Increasing muscle mass: Muscular tissue aids in the metabolism of calories and regulating body temperature.
Stress reduction: Strength training can effectively alleviate stress, a potential trigger for hot flashes.
Enhancing sleep quality: Sufficient sleep can effectively mitigate the occurrence of hot flashes.
Research released by the journal Menopause revealed that women who engaged in 30 minutes of strength training twice a week had a notable decrease in hot flashes compared to those who did not exercise.
Alternatives
Yoga: Practicing yoga can effectively alleviate tension and enhance blood circulation, hence mitigating the occurrence of hot flashes. There are various yoga styles available, so it is essential to choose one that you find enjoyable and suitable for your level of physical fitness.
Tai chi is a low-impact activity that promotes balance and coordination, which can alleviate hot flashes.
There is a wide variety of tai chi courses, so locate one that suits your schedule.
Pilates is an exercise that emphasizes core strength and flexibility while minimizing stress on the body. Enhancing posture and alleviating stress might be beneficial in managing hot flashes.
If you are a novice in physical activity, begin at a leisurely pace and progressively augment your training sessions’ level of exertion and length as time goes on. Maintaining proper hydration and wearing clothes that are not tight-fitting while engaging in physical activity is crucial.
If you are encountering episodes of sudden and intense feelings of heat, it is advisable to consult with your physician. They can assist you in formulating an individualized treatment regimen.
