Struggling with Hot Flashes and Fatigue? These Exercises Can Help
Menopause and hormonal changes can bring about uncomfortable symptoms like hot flashes and fatigue, making daily life feel overwhelming. While lifestyle adjustments such as diet and stress management play a crucial role, incorporating the right exercises into your routine can offer significant relief. Here’s how movement can help and the best exercises to try.
How Exercise Helps with Hot Flashes and Fatigue
Regular physical activity can stabilize hormonal fluctuations, improve circulation, and boost energy levels, all of which contribute to reducing the frequency and intensity of hot flashes. Additionally, exercise enhances sleep quality, reduces stress, and promotes overall well-being, making it an excellent tool for managing menopause-related fatigue.
Best Exercises to Ease Hot Flashes and Fatigue
- Low-Impact Cardio
Engaging in gentle aerobic activities can enhance blood flow, regulate body temperature, and increase energy levels.
- Brisk walking
- Swimming
- Cycling
- Dancing
Aim for at least 30 minutes, five days a week, to experience noticeable benefits.
- Strength Training
Building muscle not only supports bone health but also helps balance hormones and improve metabolism.
- Bodyweight exercises (squats, lunges, push-ups)
- Resistance bands or light weights
- Pilates
Strength training two to three times a week can be beneficial for reducing menopause symptoms.
- Yoga and Stretching
Yoga is a fantastic way to manage stress, enhance flexibility, and promote relaxation. Certain poses can help cool the body and regulate breathing.
- Child’s pose
- Legs-up-the-wall pose
- Forward bends
- Gentle twists
Practicing yoga regularly can lead to a reduction in stress-induced hot flashes and improved sleep quality.
- Breathwork and Meditation
Deep breathing techniques can help regulate the nervous system and prevent hot flash triggers.
- Box breathing (inhale for four counts, hold for four, exhale for four, hold for four)
- Diaphragmatic breathing
- Progressive muscle relaxation
Spending just 5–10 minutes a day on mindful breathing can make a significant difference.
- Tai Chi and Qigong
These gentle movement-based exercises promote energy flow, balance, and relaxation.
- Slow, controlled movements
- Focus on deep breathing
- Helps with stress management and reducing fatigue
Practicing tai chi or qigong a few times a week can bring a sense of calm and help combat menopause-related symptoms.
Tips for Success
- Stay hydrated before and after workouts to help regulate body temperature.
- Exercise in a cool, well-ventilated area to avoid overheating.
- Wear lightweight, moisture-wicking clothing.
- Listen to your body and modify movements as needed.
- Be consistent, as regular exercise offers long-term benefits.
To learn more, check out this summary from Inside Tracker.
While hot flashes and fatigue can be frustrating, incorporating these exercises into your daily routine can make a big difference in managing symptoms. Exercise not only helps balance hormones but also supports mental and physical well-being. Start small, stay consistent, and embrace movement as a natural way to feel better and regain control over your body.
It’s a fantastic idea also to incorporate supplements from the Asher Longevity Institute. By doing so, we can enhance your body’s overall health and well-being.
