Is Rowing Good for Hot Flashes During Perimenopause?
Hot flashes during perimenopause can feel relentless. Find out how rowing may help reduce their frequency and intensity through better thermoregulation and hormonal balance.
Hot Flashes and What Causes Them
Hot flashes happen when falling oestrogen confuses the hypothalamus, the brain region that controls body temperature. Small rises in core temperature that would normally go unnoticed suddenly trigger an exaggerated heat-releasing response. You feel a wave of heat, often followed by sweating and then a chill. They can happen multiple times a day and are among the most disruptive perimenopause symptoms. Regular exercise, including rowing, has been shown to reduce both the frequency and severity of hot flashes over time.
How Rowing Supports Thermoregulation
Regular aerobic exercise improves the body's ability to regulate temperature more efficiently. Over time, trained women have a lower resting core temperature and a more calibrated sweat response. Rowing provides a sustained, moderate cardiovascular stimulus that trains this system without the extreme overheating risk of high-impact exercise. Exercising in a cool, well-ventilated environment on a rowing machine also gives you control over conditions, which matters when hot flash triggers are on your mind.
Reducing Triggers Through Consistent Training
One of the most consistent findings in exercise research on hot flashes is that sedentary women report more frequent and intense episodes than those who exercise regularly. Rowing three to four times per week at moderate intensity improves cardiovascular fitness, reduces body fat (which acts as an insulating layer), and lowers baseline cortisol. All three of these changes are associated with fewer hot flash episodes. The effect builds over weeks rather than days, so consistency is the key variable.
Practical Tips for Rowing with Hot Flashes
Keep your rowing environment cool. A fan pointed at you during indoor sessions makes a significant difference. Wear moisture-wicking, breathable layers you can easily remove. Keep cold water nearby and sip regularly throughout. If a hot flash hits mid-session, slow your pace rather than stopping, as abrupt stops can sometimes intensify the sensation. A cooling towel on the back of the neck is a simple but effective tool to have within reach.
Timing Your Sessions Wisely
Some women find that exercising in the cooler parts of the day, early morning or evening, reduces the chance of hot flashes during a session. Avoid rowing immediately after a large meal or caffeine, both of which can act as triggers. If night sweats are disrupting your sleep, morning rowing sessions are generally better so that any residual body heat elevation has time to settle before bed.
Track the Pattern to Find Your Threshold
Hot flashes are notoriously variable between individuals. What helps one woman may not help another in the same way. Logging your hot flash frequency in PeriPlan alongside your workout days can help you spot whether rowing sessions are followed by calmer evenings or whether certain conditions make them worse. This kind of personal data is far more useful than general advice alone.
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