Why Walking Matters During Perimenopause and Menopause
Peri/menopause marks a time of transition. Hormonally, physically, and emotionally. Many women experience symptoms like weight gain, mood swings, joint aches, brain fog, and poor sleep. While it can feel overwhelming, one gentle, accessible habit can make a big difference: walking.
And here’s why walking during peri/menopause is one of the best things you can do for your body and mind and what the science says.
When Simple Becomes Sacred
According to Dr Louise Newson’s poll when asked about their preferred form of exercise, nearly 8 out of 10 women in perimenopause and menopause choose walking. Not because it's the only thing they can manage, but because it meets them exactly where they are.
Walking doesn't demand that you be anyone other than who you are today. No perfect workout outfit required. No intimidating equipment. No judgment about your pace or distance. Just you, your body, and the gentle rhythm of movement.
What happens when you make walking a regular companion?
1. Your heart grows stronger.
Every step is a gentle massage for your cardiovascular system. Research from Harvard shows that dedicating just 2.5 hours a week to walking, that's about 20 minutes a day, can slash your risk of heart disease by nearly a third. Your bones respond too, growing denser with each impact, helping you build reserves for the years ahead.
2. Your body finds its balance.
Walking helps your body remember its natural rhythms. Even a half-hour stroll burns around 150 calories, but more importantly, it helps regulate the hormones that influence how your body stores and uses energy.
3. Your mind clears.
The fog that sometimes settles over your thoughts during this transition begins to lift. Walking increases blood flow to your brain, nurturing the growth of new neural pathways. Many women find that their best ideas come not while sitting at a desk, but while moving through their neighborhood, thoughts flowing as freely as their steps.
4. Your spirit lifts.
Your body releases endorphins, nature's own mood elevators. The gentle, repetitive motion can be meditative, helping to ease the anxiety and mood swings that often accompany hormonal changes.
5. Your resilience deepens.
Regular walking strengthens your immune system in ways that are both immediate and lasting. Consistent movement that helps your body defend itself against illness while managing stress more effectively.
Starting Where You Are
The NHS reminds us that even these shorter walks contribute meaningfully to our health goals.
Listen to your body's wisdom. This isn't about proving anything to anyone, it's about showing up for yourself, one step at a time.
Consider walking as an act of self-care. Maybe it becomes your morning ritual, a way to greet the day. Perhaps it's your transition from work to home, helping you shed the day's stress. Or it could be your evening wind-down, a peaceful way to process the day's experiences.
A Practice of Presence
Walking during peri/menopause becomes more than exercise. It becomes a practice of presence with your changing body. It's a daily affirmation that you're worth caring for, that this season of life deserves attention and tenderness.
As one health expert beautifully put it, walking is perhaps "the closest thing we have to a wonder drug." But unlike any prescription, this medicine is free, available any time you need it, and comes with the side effect of helping you reconnect with yourself and your world.
Sources:
"5 Reasons to Walk More During the Menopause" – Balance Menopause, Balance Library
"Walking for Health" – Harvard Health Publishing, Harvard Medical School
"Walking for Health" – NHS, Live Well
