What are the Physical and Emotional Benefits of Walking During Menopause?

This is me, walking through Menopause - literally and figuratively

I never thought that walking was a “workout” if I am to be honest. 

Then Menopause came along…

Now I see it in a whole new light!

So I ask you this, are you….

Struggling with weight changes? 

Having brain fog? 

Low moods during menopause? 

Now, if you know me, you know that I do my research and I do a lot of it and here is what I have come up with. I have tried it and it works!!!

One of the most powerful (and underrated) tools to support my body through this transition is… walking.

Here’s why 20–30 minutes a day can change everything ⬇️

🚶‍♀️ 1. Reduces Hot Flashes A study from Menopause: The Journal of The North American Menopause Society found that women who walked daily had fewer and less severe hot flashes than those who were sedentary.

🧠 2. Clears Brain Fog Walking improves blood flow to the brain, supporting memory and clarity. Research shows 30 minutes of walking 5x/week reduces cognitive decline by up to 50%.

🦴 3. Strengthens Bones & Fights Osteoporosis Postmenopausal women lose bone density faster—but just 30 minutes of walking a day can reduce hip fracture risk by 40% (Harvard Women’s Health Watch).

💖 4. Protects Your Heart Menopause increases cardiovascular risk. Brisk walking improves cholesterol, blood pressure, and circulation. ✨ Fun fact: 150 minutes of walking per week can reduce heart disease risk by 30%.

😴 5. Improves Sleep & Mood Regular walking boosts melatonin production (your sleep hormone) and lowers cortisol, reducing stress and anxiety naturally. It also increases serotonin, your feel-good neurotransmitter.

⚖️ 6. Helps Manage Weight & Belly Fat Hormonal shifts = stubborn weight gain. Walking burns fat, especially visceral belly fat. A study in Obesity Journal found moderate walking 5x/week led to significant abdominal fat reduction in menopausal women.

✨ Whether you walk solo with your thoughts, with music or podcasts, or use it to connect with nature—it’s one of the simplest ways to reconnect with your body during this powerful chapter.

✨And the best part? It’s gentle. Sustainable. Free. And it can feel like a moving meditation. 

✨Whether it’s 10 minutes around the block or a 40-minute powerwalk with friends—your midlife body will thank you for it.

No excuses…just start!