Regular physical activity is one of the most beneficial things you can do during the menopausal transition. Exercise helps manage weight, which is crucial as studies show that being overweight is linked to more frequent and severe hot flashes. It can also significantly improve sleep quality and boost mood by releasing endorphins. While the direct effect of exercise on reducing hot flash frequency has mixed evidence, its powerful secondary benefits on sleep, stress, and overall well-being make it an indispensable tool for navigating menopause. Aim for at least 30 minutes of moderate-intensity activity most days of the week.