Did you know that walking is a simple and effective way to stay active and healthy during perimenopause?
Perimenopause can throw some serious curveballs our way; your body goes through several hormonal changes that can impact physical and emotional health. Stepping outside for a brisk walk has this magical ability to take the edge off. It can help alleviate some of the symptoms associated with perimenopause and improve our overall well-being.
I love walking because it’s a low-impact form of exercise that’s suitable for almost everybody. It’s versatile, too and you can make it whatever you want it to be, from a cardiovascular health-boosting power walk to a stress-busting mindful stroll. Walking has so many benefits, here are just a few examples… (supported by scientific research and expert advice):
Walking improves your cardiovascular health.
During perimenopause, when those oestrogen levels start to dip, your risk of heart disease can creep up. Oestrogen does a lot more than just regulate your cycles – it’s like a lookout for your blood vessels, keeping them safe from damage and inflammation and even helping out with your cholesterol levels. Think of it this way… with every step you take, you’re helping to lower your blood pressure, boost your blood flow, meaning you strengthen your heart muscle and prevent plaque build-up in your arteries.
Walking strengthens bones and muscles
When oestrogen takes a dip, it can mess with our bone density and muscle mass – these are things we often take for granted until they start to change.
The drop in oestrogen levels can put our bones and muscles at risk. However, walking is like a natural defender for our bones, and according to the American College of Sports Medicine, just 30 minutes of walking, 5 days a week, can work wonders in preserving our bone health.
Walking doesn’t just strengthen our bones directly through the impact of each step, but it also does a sneaky thing by boosting our balance and coordination. Walking isn’t just about bones – it’s a full-body workout that also helps keep our muscles in tip-top shape.
Plus, let’s not forget about balance, coordination, and posture – all things that walking can improve and it can help reduce the risk of falls and fractures.
Walking isn’t just about putting one foot in front of the other; it’s about nurturing our minds and spirits too.
Especially during perimenopause, when hormonal shifts and life’s pressures can throw our emotions for a loop, taking a stroll can work absolute wonders.
Whilst walking, your body releases a cocktail of feel-good chemicals – endorphins, serotonin, dopamine – that act like little mood-lifting superheroes. It’s like getting a burst of sunshine on a cloudy day.
Walking is a gentle massage for our muscles and minds. The rhythmic movement eases tension and clears the mental clutter, giving us a chance to hit the reset button.
And speaking of the sunshine (when we get it), getting outside for a walk exposes us to natural light, which does wonders for regulating your mood. Plus, soaking up some vitamin D from the sun helps keep those serotonin and melatonin levels in check.
Walking isn’t a solitary activity unless you want it to be. Grabbing a buddy or joining a walking group (like ours) adds a whole new layer of joy. It can be filled with laughter, chatter, and maybe even a few shared struggles, just so you know that you are not alone on this journey.
And when you hit those walking milestones – whether it’s a longer distance or just getting out the door on a tough day – that sense of achievement can’t be beaten. It can give you a real boost in confidence and self-esteem, which we all need from time to time.
Do you ever find yourself tossing and turning at night, thanks to pesky perimenopause-related sleep disturbances?
You’re not alone! But, I may have some good news, walking could be your ticket to a better night’s sleep.
Walking regularly can help regulate your body’s internal clock, making it easier to nod off and stay asleep! Plus, it’s a fantastic stress-buster and helps tire out your muscles, so you often drift off faster.
Don’t just take my word for it—studies show that folks who walk regularly tend to snooze better, for longer, and wake up feeling more refreshed. It’s like a magic spell for your sleep!
If you can aim for around 30 minutes of moderate walking most days of the week. Just be mindful of when you get those steps in. If you’re out late in the evening make it a gentle stroll as vigorous activity before bedtime can make it trickier to unwind and fall asleep.
Top Tips
Getting started with a regular walking routine during perimenopause can seem daunting, but it’s easier than you think. The key is to start slow and make it a habit.
Don’t try to walk for an hour right away if you aren’t used to regular exercise. Start with just 10-15 minutes a day, 3-4 days per week. This will help make walking feel doable versus overwhelming. Slowly increase your time and frequency from there.
Think about your “why.” Do you want to relieve perimenopausal symptoms, improve mood, lose weight, get healthier? Identify your motivation and remind yourself of it when you need some extra encouragement.
Walk at the same time each day to help make it a habit. For example, walk every morning after you wake up or at lunch time. Habits form through repetition.
If you think you may get bored walking, think again… try somewhere scenic, listen to music or a podcast, walk with a friend, etc. Finding ways to make walking fun will help you look forward to it. I love a good chat with friends, or if I am on my own I will catch up on a podcast and take some time for myself. Sometimes I just want some peace and quiet and I’ll leave my phone at home. Getting outside for a walk gives me a mental break and helps clear my mind.
The great thing about walking is that is easy to do, and accessible to most people. It is one of the best things you can do for your physical and mental health during perimenopause and beyond.
If you want to get started but don’t know where to begin, why not join our Menopause Walking Groups
Sources
5 reasons to walk more during the menopause https://www.balance-menopause.com/menopause-library/5-reasons-to-walk-more-during-the-menopause/
“I’m 46 and going through perimenopause – how should I exercise?” https://www.womenshealthmag.com/uk/collective/ask/a44157235/perimenopause-exercise/
Get Moving in Menopause: 50 Benefits of Walking – Gennev https://www.gennev.com/education/benefits-walking-menopause
Walking and cycling through the menopause – Sustrans.org.ukhttps://www.sustrans.org.uk/our-blog/get-active/2021/everyday-walking-and-cycling/walking-and-cycling-through-the-menopause/
How walking helps neutralise the Menopause — Walk 1000 Miles https://www.walk1000miles.co.uk/articles/walking-versus-the-menopause