Can Walking Actually Help with Hot Flashes? Here’s What We Know

Lifestyle |
4 min read

Written By

Michelle Zlakowski

Published

April 15, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Not only are hot flashes one of the most common and frustrating symptoms experienced during menopause,¹ they may seem to happen at all of the most inopportune moments. And when they hit at night, they can make getting a good night’s sleep feel impossible.

So, what can help to manage these disruptive symptoms? While there are a variety of symptom management options available, adding daily physical activity into your routine may help reduce symptom severity. You may be wondering, “will walking or other exercises make hot flashes go away completely?” It’s not quite that simple, but research does suggest that regular physical activity can help the body regulate temperature, stress, and sleep during the menopause transition and beyond.^2,3.4

Exercise won’t make your hot flashes magically disappear, but it may help. Walking is safe and easy and, of course, has other physical and mental health benefits – it may be the ideal place to start when first incorporating exercise into your routine.

Here’s what the research says about the connection between walking and managing hot flashes.

Why Researchers Are Studying Exercise for Hot Flashes

Hot flashes occur when declining estrogen levels impact the brain’s ability to regulate temperature.⁵ A recent review found that up to 80% of women experience vasomotor symptoms, better known as hot flashes and night sweats, during menopause and that these symptoms may last for several years.⁶

So, how exactly can physical activity support the management of menopausal hot flashes?

Exercise affects several systems in the body that may also influence and impact certain menopause symptoms, including: ⁷

Temperature regulation
Stress hormone balance
Sleep quality
Cardiovascular health
Mood stability

Additionally, research has found that physical activity may influence hot flashes by improving nervous system regulation and metabolic health.⁸ In other words, exercise may help to stabilize some of the body systems that can contribute to hot flashes.

Does Walking Reduce Hot Flashes?

Walking is low impact, free, and accessible to everyone. With a little effort and motivation, you can easily build a long-term, sustainable walking habit into your daily routine. And if you walk with friends, it can also be a great social activity, which has a myriad of mental health benefits.

But, is moderate activity, like walking, enough to positively influence menopause symptoms? According to one study, yes. One specific study classified participants' physical activity into low, moderate, and high levels of cumulative physical activity, with brisk walking classified as moderate physical activity. Researchers deduced that achieving moderate physical activity levels over time was associated with a lower chance of experiencing hot flashes.⁹

Exercise May Also Improve Sleep and Help With Stress Regulation

In a 2025 study, researchers found that physical activity may help hot flashes indirectly by improving sleep quality, metabolic function, and emotional well-being. This is important because poor sleep coupled with chronic stress may make hot flashes feel more intense and harder to manage.¹⁰

Even moderate activities like brisk walking can support the body’s stress response and circadian rhythm, helping to improve sleep and mood.¹¹

Why Walking Is Often Recommended During Menopause

Many clinicians recommend walking as part of menopause symptom management due to its broader health benefits.

Regular walking may improve:¹²

Temperature regulation. Movement improves circulation and heart health, which helps your body respond more efficiently to temperature changes.
Sleep quality. Regular exercise may improve sleep patterns and decrease sleep disruptions.
Mood and stress levels. Exercise stimulates the release of endorphins, which make us feel better.
Metabolic health. Weight changes and insulin resistance may make hot flashes seem worse. Exercise is helpful for preventing weight gain and insulin resistance, which may be helpful for managing hot flashes.

The Bottom Line

Studies show that exercise can reduce the severity of some menopause symptoms, but it won’t eliminate hot flashes for everyone. It does this by helping with sleep, stress regulation, and cardiovascular health, which may indirectly decrease hot flashes.

As always, if you’re experiencing disruptive hot flashes that are negatively impacting your quality of life, it’s a good idea to speak with your healthcare provider, so you can determine management options that are right for you – and so that you can get back to feeling like yourself again.