Ease Menopause Symptoms with Walking
Walking is often overlooked as a form of exercise, but trust me—don’t sleep on it. If you’re like me, and the thought of hitting the gym sounds like a special kind of torture, walking is your new best friend. It’s easy, it’s free, and it’s one of the best exercises you can do for menopause.
Why Walking for Menopause?
Walking is a low-impact exercise that helps reduce hot flashes, improve mood, and boost energy. Studies show that a brisk walk of 30 minutes a day can help alleviate menopause symptoms. According to The Heart Foundation, walking also improves cardiovascular health and strengthens bones, both of which become even more important as we age.
But the benefits go beyond just the physical. Walking, particularly outdoors, helps reduce stress. According to Beyond Blue, regular exercise like walking can significantly reduce anxiety and depression, both of which are common during menopause.
Walking also helps to improve sleep, which, let’s be honest, is something we’re all craving during perimenopause. Getting outside and moving your body helps regulate your circadian rhythm, making it easier to fall and stay asleep at night.
Walking Variations to Keep Things Interesting
Beach Walks
If you’re lucky enough to live near the coast, congratulations—you’ve won the menopause jackpot! Beach walks are a two-for-one deal: great for your body and an instant therapy session for your mind. The rhythmic sound of waves crashing? That’s nature’s version of white noise, except it doesn’t come with a monthly subscription fee. Studies suggest that spending time near water can lower stress and boost mood—exactly what we need when menopause decides to throw one of its delightful mood swings our way.
Walking on sand also ups the challenge factor. Think of it as strength training for your legs and core—without needing to battle it out at the gym. Let’s not forget vitamin D! A short stroll in the sun can help maintain bone health, which is crucial since menopause can speed up bone loss. Just don’t forget the sunscreen.
Hiking
If you’re ready to graduate from gentle strolls to “I might need a snack break halfway through,” hiking is your next move. It boosts endurance, strengthens muscles, and gets your heart pumping—perfect for fighting off those midlife energy slumps. Let’s be honest, menopause already feels like a never-ending uphill climb, so why not tackle a real one and turn that metaphor into movement?
Hiking isn’t just good for your body; it’s a treat for your mind too. Nature lowers stress, clears brain fog, and gives you a scenic backdrop for those mid-trail hot flushes. The uneven terrain works muscles you forgot existed and helps with balance—something that gets a bit wobbly during perimenopause. Plus, it’s a weight-bearing workout, which means stronger bones and a solid “no thanks” to osteoporosis. So lace up, pack snacks, and hit the trail—your body and mood will thank you.
Street Strolls
No beach or mountain views? No worries—your local footpath will do just fine. A stroll around the neighbourhood is easy to sneak in, whether it’s a morning wander with coffee or a brisk escape from the household madness. Want more of a challenge? Tackle a hill or two and pretend you’re climbing Everest (or at least the local incline). Mixing up your pace and terrain keeps it interesting and gives your legs a solid toning workout—no gym membership or fancy leggings required. Bonus points if you drag a friend along and call it “therapy in motion.”
The real bonus? Walking is a metabolism booster, perfect for fighting the menopausal mayhem wreaking havoc on your body. It helps keep weight gain in check and supports heart health, which becomes even more important post-menopause. Even a slow shuffle to the bakery still counts. For an extra health kick, turn your walk into a mindfulness moment—focus on your breath, your steps, and the world around you (unless you pass a BBQ, then just focus on not crashing it). Every step is one closer to feeling like yourself again.
Walking with a Friend
Walking with a friend or family member is like scoring a two-for-one deal—exercise and emotional therapy all in one hit. It’s not just about getting your steps in; it’s about venting, laughing, and pondering life’s mysteries (like why your go-to café never has almond milk). The chat keeps your mind busy and your feet moving, and before you know it, you’ve clocked up five kms and fixed half the world’s problems.
Social connection is a secret weapon for your mental health—especially during menopause, when mood swings and isolation can sneak in. A walk with good company turns a solo workout into a mini social event, and those feel-good endorphins teamed with meaningful convo make it feel more like a catch-up than cardio. So grab someone who won’t mind hearing about your latest hot flush drama and hit the pavement—you’ll both feel lighter by the end.
Final Thoughts
Walking is a simple yet effective exercise that benefits your body, mind, and soul. So, lace up those sneakers and get moving—it’s one of the easiest and most accessible ways to ease menopause symptoms and boost your overall health. Plus, it’s free—so, no excuses!
Disclaimer: Always consult your healthcare provider before starting any new exercise routine, especially during menopause.