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, may help support heart health. Walking may help support bone health through weight-bearing activity, 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 may help support cognitive function and mental clarity. 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 may help support overall immune function 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.

Bonus Points

1. Walking with friends - building relationships and your own community.

Research from Oxford University shows that people who exercise with family and friends enjoy their workouts more and feel more energized, while socializing helps stave off isolation and loneliness, which are associated with heart disease, diabetes, and depression. Studies reveal that exercising in a group can improve both performance and relationships, turning your daily walk into a powerful tool for social connection and emotional well-being.

2. How about a weighted vest? - enhanced benefits for bone and muscle strength.

Some research suggests weighted vest exercise may support bone health in certain populations by preventing significant bone loss in postmenopausal women, with regular use adding extra weight and greater impact to your steps. Walking with a weighted vest can build muscle strength and bone density while improving heart function and burning more calories, making it particularly beneficial during the hormonal changes of perimenopause and menopause when bone health becomes increasingly important.

Remember, weighted vests may offer additional benefits for some people, but it's important to consult with a healthcare provider before adding any weight to your walking routine, especially if you have joint concerns, balance issues, or other health conditions.

This content is for educational purposes only and is not a substitute for medical advice. If you're experiencing joint pain, balance issues, or other physical concerns, it's important to work with a healthcare practitioner or qualified fitness professional to determine what's safe and appropriate for you.

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
"Why Exercising with Friends Could Be Better for You" – University of Oxford, Anthropology Department
"Weighted Vests for Bone and Muscle Strength" – Dr. Mary Claire, The Pause Life

Why Walking Matters During Perimenopause and Menopause