Is walking really just a waste of time? This question popped up during some of my perimenopause and menopause coaching sessions and it got me thinking. You see, a few of my clients were also working with a local PT who had initially brushed off walking as pointless, saying they needed to ‘work harder’ for results. But here’s my perspective on why walking is actually a great support, especially during menopause.
Firstly, consider our modern lifestyle – so many of us are sitting at desks all day, driving home, and then collapsing on the sofa. This sedentary pattern isn’t broken by just a couple of gym sessions a week. What we need is regular movement, and that’s where walking comes into its own.
The benefits of walking during perimenopause & menopause
Heart Health
Walking is fantastic for cardiovascular health. It gets your heart rate up in a gentle, sustainable way.
Accessibility
No special equipment, no complex training needed. Just step outside and go – anytime, anywhere.
Blood Sugar Management
A stroll after meals can aid in regulating your blood sugar levels, which is crucial for managing menopause symptoms.
Digestive Benefits
Bloating and constipation are a common symptom during perimenopause and menopause. Regular walking helps keep everything moving smoothly in your digestive system.
Weight Management
While it’s a low-intensity activity, walking still plays a significant role in maintaining a healthy weight.
Mental Wellbeing
There’s nothing like a walk in nature to calm and soothe the mind and body – a much-needed respite when dealing with stress, anxiety, or menopause-related mood swings.
Low Intensity
Particularly vital if you’re struggling with sleep as your body takes so much longer to recover. Walking is easy on the body, reducing the risk of injury – a stark contrast to some of the injuries I’ve seen from more intense workouts like HIIT.
Tips for Getting Started with Walking
1. Start Small: Don’t feel pressured to go ‘all in’ with long hikes or strenuous walks right away, especially if you’re not used to regular walking. Think of it as ‘walking snacks’ – short, manageable strolls that add up over time. A 10-minute walk is a great starting point, and all movement counts!
2. Plan Ahead: Set yourself up for success by planning your walks. Pick a specific day and time, like a 15-minute walk on Monday morning. This helps create a routine, making it easier to stick to.
3. Prepare the Night Before: Lay out your walking clothes and put your trainers by the door the night before. These serve as visual reminders and reduce any barriers to getting started in the morning.
4. Be Mindful and Enjoy: Pay attention to the environment around you during your walks. I personally adore walking at sunrise – the incredible colours and the sound of the birds create a truly mindful experience. What time of day or scenery inspires you?
5. You Do You: What we enjoy is personal to each of us. Find what motivates and excites you about walking. As you get more comfortable, you can begin to track your steps and gradually increase your goals.
6. Safety First: If you have any concerns about starting a new exercise regimen, especially if you’re dealing with menopause symptoms, talk to your GP or a health practitioner. It’s important to ensure that any new activity is safe for you.
It seems the PT I mentioned earlier has since seen the light, which is great – we’re all on a learning curve. The key point here? Don’t accept everything you hear on face value. Do your own research, listen to your body, and follow what feels right for you. Sometimes the simplest activities, like walking, can be the most beneficial.