“Exercise more” is common advice for hot flashes. It’s good advice for many reasons — but the research on hot flashes specifically is less encouraging than you might expect.
What the trials show
Randomized trials of aerobic exercise, yoga and other activity programs have not consistently reduced the frequency or severity of hot flashes compared with control groups. In its 2023 review of non-hormonal treatments, The Menopause Society did not recommend exercise as a treatment for hot flashes for that reason.
Some women notice that a workout triggers a flash, because exercise raises core temperature — and a narrowed thermoregulatory zone can tip over more easily.
Why you should still exercise
Exercise helps with many of the problems that travel with hot flashes:
- Sleep: regular activity improves sleep quality.
- Mood: exercise reduces anxiety and depressive symptoms.
- Bones and muscle: strength and impact training slow loss of bone and muscle after menopause.
- Heart and metabolism: activity counters the rise in cardiovascular and diabetes risk.
- Weight: activity helps manage the shift of fat toward the abdomen — and for some women with overweight, weight loss is associated with fewer hot flashes.
Exercising comfortably with hot flashes
- Exercise in cooler parts of the day, or in air-conditioned spaces.
- Wear breathable, moisture-wicking layers you can remove.
- Keep cold water to hand.
- Swimming is especially comfortable for many women.
- Avoid intense exercise close to bedtime if it triggers night sweats.
The bottom line
Exercise probably won’t switch off your hot flashes. But it makes nearly everything else about midlife health better — which makes it worth doing regardless.