30 Minute Treadmill Workout to Diminish Hot Flashes

When I have the opportunity to exercise outside, my activity of choice is power walking. However, I do try to get to the gym three days a week and my machine of choice is the treadmill.

My mother bought a treadmill a number of years ago to keep her weight down during the winter when she cannot golf. We get a good chuckle out of it, because her treadmill is basically in a closet. Puts us in mind of a gerbil spinning along in on it’s exercise wheel. But, in all seriousness, it helps her maintain her health and weight.

This is a guest article written by Anna, who tells us how using a treadmill  helped her own mother become healthier and reduce the discomfort of menopause symptoms. Anna shares with us the treadmill workout her mother uses.

(Eliza’s due diligence disclaimer: always consult your health care professional before starting any new exercise program.)

Menopause is a natural process that every woman must undergo at a certain age. But let’s face it: “natural” doesn’t eliminate “hard to deal with”. There are symptoms, effects and even permanent risks that make menopause difficult to manage.

The changes that the body must endure are extremely uncomfortable, which can lead to a primary effect: depression. This major distress is backed up by night sweats, sleeping disorders, decrease of estrogen level (which leads to decrease of sex drive), mood and skin changes, vaginal changes, but most of all, hot flashes.

Hot flashes are a sign that a woman is definitely going through menopause. It is caused by hormonal change and its manifestations include bursting into sweat or instant blushing. Although not all women must go through this distress, it is most uncomfortable for those who do.

But there is also good news. There are measures that every woman can take in order to diminish the distressing hot flashes, and they are all based on physical activity.

The logic is simple. Exercise balances the hormonal level. A balanced hormonal level reduces radically the intensity of hot flashes. At the same you improve blood circulation and oxygen intake for your cells. Plus you improve the health of your bones, you sleep better and you improve perception of yourself.

There’s no doubt exercising is the answer to all questions. And treadmills workouts make a very good exercise choice. A treadmill is right in your home, which frees you from worries regarding bad weather, inappropriate running surfaces or the unavailability of a running surface. Moreover, for a woman entering menopause comfort is essential. And treadmills provide that.

My mother started to go through menopause changes and hot flashes episodes one year ago. She was 51 at that time and she wasn’t the most active person. Plus she was a little overweight. All changed a few months ago when she bought herself a treadmill.

This is a treadmill workout she does daily and which helped her a lot (physically and psychologically). I want to mention that this is not a program designed by a professional trainer, but a simple workout she feels comfortable doing and which you can customize on any treadmill.

The workout is divided in 3 segments: Warm Up, Exercise and Cool Down.

Start with the warm up for 4 minutes: 2 minutes at 0 incline and 1 mph speed then continue with 2 minutes at 0.5 incline and 1.5 mph speed.

The exercise is divided in 30 seconds segments. You should repeat it 5 times, in the order listed below:

• 30s with incline at 1.5 and speed at 2 mph.
• 30s leave incline at 1.5 and increase speed at 2.5 mph.
• 30s decrease incline at 1 and increase speed at 3 mph.
• 30s decrease incline at 0.5 and increase speed at 3.5 mph.
• 30s leave incline at 0.5 and increase speed at 4 mph.
• 30s leave incline at 0.5 and decrease speed at 3.5 mph.
• 30s increase incline at 1 and decrease speed at 3 mph.
• 30s increase incline at 1.5 and decrease speed at 2.5 mph.

Finish with a cool down for minimum 4 minutes: 2 minutes at 0.5 incline and 2 mph speed, then 2 minutes at 0 incline and 1.5 mph speed. You can extend this period for as long as you need to.

If you can use a wireless chest strap to control your heart beat (and keep the intensity of your workout in your targeted heart rate) it’s even better.

Now my mother does this exercise for 30 minutes daily. Before she bought the treadmill she had hot flashes very often which caused her high discomfort. After using this treadmill workout for 3 months, she is now more energetic and optimistic.

And, her hot flashes episodes are now history.

More information!

Anna is a treadmill user and tester at RunReviews. This website includes a special section dedicated to Treadmill Workouts where you can find more valuable training tips.

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