The impact of walking during perimenopause

Women going through perimenopause often experience a range of symptoms, many of which can be challenging both physically and emotionally. One of the most common struggles is weight gain. Body mass index (BMI) generally increases in perimenopausal women, even when age, diet, physical activity, and lifestyle habits are considered. However, it is not just about gaining weight. It is also a shift in overall body composition. Even women who appear to be slimmer may see an increase in visceral fat, which surrounds vital organs. This fat, although not visible, poses significant health risks, such as an increased likelihood of diabetes, heart disease, and stroke. The decline in oestrogen levels and reduced physical activity are key contributors to these changes.

Perimenopausal women face more than just weight gain. They often experience mood swings, hot flashes, night sweats, fatigue, sleep issues, and brain fog. These can lead to a sense of imbalance and frustration, as daily activities become more difficult to manage. This is where regular physical activity, particularly walking, can have a profoundly positive effect.

Walking can be an effective way to manage weight gain, especially during perimenopause when hormonal changes can contribute to changes in metabolism and an increase in body fat. Regular walking helps burn calories, increases muscle tone, and boosts metabolism, all of which play a crucial role in weight management. It also helps regulate appetite and improve insulin sensitivity, which can reduce the risk of storing excess fat, particularly around the abdomen. Since walking is a low-impact exercise, it is accessible to most people and can be easily incorporated into daily routines, making it a sustainable option for managing weight in the long term.

During perimenopause, declining oestrogen levels can negatively impact heart health, increasing the risk of cardiovascular diseases. Oestrogen helps maintain healthy blood vessels and regulates cholesterol levels, so as its levels drop, women may experience higher blood pressure, increased LDL (bad) cholesterol, and reduced elasticity in blood vessels—all of which contribute to a greater risk of heart disease and stroke

Walking offers significant benefits for cardiovascular health, particularly for perimenopausal women, providing a natural, low-cost, low-impact, and environmentally friendly form of exercise. Unlike intense workouts such as running or vigorous gym sessions, walking is a safer and more accessible option, especially for those at higher risk of cardiovascular disease, including obese or sedentary individuals. It can be easily incorporated into daily routines or enjoyed recreationally, making it easier to maintain long-term. Walking improves several key cardiovascular risk factors, including aerobic fitness, systolic and diastolic blood pressure, and various measures of fat, including visceral fat. At a self-selected pace, walking typically falls within the moderate-intensity range for most adults, contributing to better heart health. Notably, walking at 3 mph is considered vigorous for about 20% of the population, making it a versatile and effective cardiovascular activity for a wide range of individuals.

The impact of walking on brain fog and focus

Walking can have a positive impact on clearing brain fog and improving concentration. When you are sitting at a desk all day, your mind can become sluggish and unfocused. Taking a break to step outside, move your body, and engage with your surroundings can help reset your brain, boost mental clarity, and bring your focus back into alignment. The combination of physical movement and fresh air stimulates the brain, reducing feelings of mental fatigue and making it easier to concentrate. Regular walking can be a simple, yet effective, way to combat brain fog and stay sharp throughout the day.

The impact of walking on overall well-being

Walking is a natural way to reduce stress and improve mood while also providing an opportunity to reconnect with oneself. It triggers the release of endorphins, chemicals that promote feelings of happiness and well-being, helping to reduce anxiety and stress. This simple activity offers a mental reset, providing time to clear the mind and step away from daily pressures. It also offers a chance to re-evaluate your focus and values, as the quiet, reflective time allows you to assess what truly matters. Walking in nature or a peaceful environment further enhances this calming effect, helping to lower cortisol levels, the hormone associated with stress. Regular walks not only boost mood in the moment but also help manage stress over time, making it an easy and effective tool for maintaining emotional well-being and clarity.

The impact of walking on fatigue

Walking can be an effective way to combat fatigue, even though it might seem counterintuitive to move when you are feeling tired. Engaging in light physical activity like walking increases blood circulation, which delivers more oxygen and nutrients to your muscles and brain, helping to restore energy levels. It also stimulates the release of endorphins, which improve mood and help alleviate feelings of tiredness. Regular walking can improve sleep quality, leading to better rest and less fatigue overall. For those experiencing chronic fatigue, incorporating short, brisk walks throughout the day can boost alertness and provide a natural energy lift, helping to break the cycle of exhaustion and revitalising both the body and mind.

The impact of walking on sleep

Walking can have a significant positive impact on sleep, especially for women experiencing perimenopause. During this phase, sleep disturbances such as insomnia, night sweats, and waking up frequently during the night are common. Regular physical activity like walking can help ease these disruptions by promoting better sleep quality and duration.

Engaging in a brisk walk during the day, particularly in the afternoon, helps regulate the body’s internal clock and promotes the natural sleep-wake cycle. The physical exertion from walking can also increase the production of endorphins, which act as natural mood enhancers and help reduce stress, making it easier to wind down in the evening. Additionally, walking helps to lower levels of cortisol, the stress hormone, which can interfere with sleep if it is elevated in the evening.

Furthermore, walking encourages relaxation and can aid in reducing the racing thoughts that often accompany perimenopausal insomnia. It provides time to clear your mind, relieve tension, and disconnect from the demands of the day. This, in turn, makes it easier to unwind before bedtime. For many women in perimenopause, walking offers a natural, accessible solution to improve sleep quality, helping to manage one of the most challenging symptoms of this life stage.

Walking is a simple, yet powerful tool for improving overall well-being, particularly for those experiencing the challenges of perimenopause. From reducing stress and fatigue to enhancing mood, cardiovascular health, and mental clarity, the benefits of walking are far-reaching. It offers an accessible and sustainable way to manage weight, improve focus, and reconnect with oneself, all while promoting a healthier, more balanced lifestyle. Whether integrated into daily routines or enjoyed as a recreational activity, walking provides lasting positive impacts on both physical and emotional health, making it an invaluable practice for maintaining vitality and well-being.

For me and my daughter, our regular brisk walks after dinner have become a cherished routine. It provides us with time to reconnect, away from distractions and responsibilities, where we can chat about our day and recharge. These walks help me manage my perimenopause symptoms while giving my daughter a chance to stay focused during her GCSEs exam preparations. While it is not always perfect, and disagreements can arise, walking allows us to work through them, ensuring that by the time we get home, we have resolved any issues and can leave them behind us. It is a tradition that not only benefits our health but also strengthens our bond.