Walking Through Menopause
20 Reasons Why You Should
Walking might be something you barely consider right now. Maybe in your twenties, you were the runner—logging miles at lunchtime, focused on burning calories to balance out fast-food habits. Cassette player blasting, you were in the zone.
And as you passed others walking on the trails, you might have thought they’d burn more calories if they jogged like you. But with time, your perspective shifts.
If you’ve stepped away from running due to injury, arthritis, or simply wanting a gentler approach, you’re not alone. Research consistently shows that movement is directly tied to longevity, and walking is one of the best—and most sustainable—ways to stay active.
Walk for Fun & Purpose
Walking is not only simple, but it’s also powerful. Science and research show that it helps manage stress, maintain energy levels, and improve overall well-being. After all, you were made to walk. Walking helps you feel stronger and more in tune with your body.
If you still need convincing, here are 20 reasons to start walking today—and how often you should aim for it.
Walk 30 Minutes, 5 Times A Week
The Top Benefits
- Reduces the risk of stroke by 27% by lowering your blood pressure
- Reduces the risk of lower-body blood clots and varicose veins
- Increases lung capacity
- Boosts Immunity
- Speeds digestion and reduces colon cancer by almost 31% in women
- Lowers LDL and raises HDL (cholesterol)
- Women are 14% less likely to develop breast cancer
- Reduces the risk of dementia by 50% over 5 years of consistent walking
- Maintains lean muscle tissues
- Can slow down the loss of bone mass in those with osteoporosis
- Keeps knee joints healthy
- Improves coordination and balance, which can reduce falls
- Improves mood; in many cases, it is just as effective as antidepressants
- Tightens the abs and, in turn, can relieve back pain
- You sleep better because it boosts endorphins, which eases stress
- Brings on creative sparks, especially when walking in nature
- Burns approximately 150 calories, which can help contribute to weight loss
- Increases your Vitamin D due to sun exposure.
- Lowers sugar cravings
- Gives you time to dream big about life goals
This list is just the beginning. The mental health benefits of walking are enormous. Walking is natural for your body, and your success comes down to consistency. If your job already requires walking most of the day, you’re one step ahead—pun intended.
The best part? Walking is accessible to almost everyone. You don’t need special equipment. You can make it your time to listen to music, podcasts, or audiobooks—or enjoy nature and everything she offers.
Walking doesn’t need to be intense to be effective. It just needs to be consistent. This is one of those habits that meets you exactly where you are, whether you’re rebuilding your strength, managing stress, or simply trying to feel like yourself again. The goal isn’t perfection—it’s showing up for yourself, one step at a time. So lace up your shoes, step outside, and let walking become part of how you care for your body during this transition. Over time, those simple steps add up to something steady, strong, and lasting.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
