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Walk Through Menopause 10 Tips

Self-Care Series — Tip # 4

You might ask the question, “Does walking help menopause?”

Let’s take a walk and talk about it.

Simply put one foot in front of the other and repeat.

The Covid-19 crisis reminds me of how vital walking is. When we are stuck at home for months on end like we were in lock-down, a walk in the fresh morning air or a stroll in the evening seems like a luxury.

10,000 steps

My stubborn co-founder, Selma, decided that Covid-19 was not going to stop her from completing her 10,000 steps a day.

She was not able to go outside, so she walked around her dining room table while listening to an audio-book or the news.

Five thousand steps clockwise and five thousand steps anticlockwise, round and round the table. 😊

Funny how we appreciate things much more when they are out of reach.

Just walk

Particularly in menopause, walking makes a big positive difference for women’s health.

An effortless activity like strolling along your favorite street, park, or river can do wonders for your body, mood, sleep, and overall mental health.

Here are some of the benefits of changing your daily routine to include some walking:

1.Losing Weight

Walking quickens your metabolism and burns calories. A 30-min brisk walk burns about 200 calories, which is an added benefit! Losing weight and good metabolism can also help with hot flashes in menopause.

2. Improving Your Sleep

Research has shown that when women, after the age of 45, took longer morning walks, they were much more likely to sleep better than those who didn’t. Walking can also help with night sweats many women in menopause complain about.

3. Lightening Your Mood

One of the significant benefits of moving is the release of the “happy hormone” endorphin, which makes you feel good. A California State University study showed that the more steps people take in any given day, the better their moods are.

4. Strengthening Your Muscles

This simple activity tones your legs and stomach muscles! Even arm muscles can benefit if you pump them as you walk. Strengthening your muscles also takes the pressure off your joints and lessens pain you might be experiencing.

5. Improving Your Circulation

Walking makes your blood flow faster, supporting better circulation. It protects from heart disease, brings up your heart rate and strengthens your heart. A nice daily walk can lower blood pressure, according to researchers at the Harvard School of Public Health.

6. Keeping Your Bones Strong

Walking can stop the loss of bone mass, which is called osteoporosis. Osteoporosis is one of the problems women can face in menopause and which causes brittle bones that break easily. So, go walk!

7. Living Longer

Science has shown that even if you start walking in your late forties or early fifties, it can make a big difference to your longevity! Most of us have sitting jobs. Sitting all day harms our health. Let’s get up and walk.

8. Helping Your Joints

Light exercise, such as walking, will help to better lubricate your joints. Walking brings more oxygen and nutrients to your cartilage.

9. Detoxing Your Body

Your breathing rate increases when you take a brisk walk, helping oxygen to travel faster through the bloodstream. Walking helps eliminate toxins from your body and improves your energy levels, thereby promoting the healing processes.

10. Thinking More Clearly

Many highly creative people come up with their best ideas while walking. Use your daily walk to think through your challenges.

Instead of having coffee with your friend, go for a walk together; you can even have that coffee on the go.

Get off the bus or train one or two stops earlier than your destination stop. Take your dog (if you have one) for a morning walk.

Start with 10–15 minutes and build up to an hour if you can, 3–5 times a week.

Download a pedometer app on your phone. It will tell you how many steps you took each day. It helps motivate you to do even better for yourself!

Just walk. Put one foot in front of the other. It is that simple. I hope we answered your question: “Does walking help menopause?

M

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