May marks National Walking Month, a campaign led by Living Streets to encourage people across the UK to move more by adding simple walking habits into everyday life. Their popular #Try20 initiative invites us to add just 20 minutes of walking to our day – and while that may sound small, the benefits can be surprisingly powerful.
At Menopaus’ull, we’re really keen to make walking and wellbeing feel achievable. During menopause, many women can feel overwhelmed by the messaging around exercise, weight loss, fitness programmes and “doing more.” But movement does not need to be intense, punishing or time-consuming to make a difference.
Sometimes, the most beneficial thing you can do is simply put on a comfortable pair of shoes and go for a walk.
Why walking matters during menopause
Menopause brings a huge range of physical and emotional changes. Fluctuating hormones can impact sleep, mood, weight distribution, energy levels, bone health, heart health and joint comfort.
Walking is one of the most accessible and sustainable ways to support your body through these changes.
Walking supports your mental wellbeing
Many women experience increased anxiety, low mood, irritability or feeling emotionally “flat” during perimenopause and menopause.
Walking helps by:
- releasing feel-good endorphins
- reducing cortisol (the stress hormone)
- improving circulation and oxygen flow
- creating space away from daily pressures
Even a short walk outdoors can help clear your mind, reduce overwhelm and create a sense of calm.
A walk is often less about the steps and more about the pause it creates in your day.
It can improve sleep quality
Sleep disruption is one of the most common menopause symptoms, whether due to night sweats, anxiety, waking in the night or difficulty falling asleep.
Regular daytime movement like walking can help regulate your circadian rhythm, reduce restlessness and support deeper sleep over time.
Bonus points if you can get outside in natural daylight during the morning, which helps regulate your body clock.
Walking is great for bone, muscle and joint health
As oestrogen levels decline, women become more vulnerable to bone density loss and muscle mass reduction.
Walking is a weight-bearing exercise, meaning it helps maintain bone strength while also supporting:
- joint mobility
- muscle endurance
- posture and balance
For women experiencing stiffness, aches or reduced confidence in exercise, walking is a gentle but effective place to start.
It supports heart health
After menopause, women’s risk of cardiovascular disease increases.
Regular walking can help:
- improve circulation
- reduce blood pressure
- support cholesterol balance
- strengthen the heart
It’s a simple habit with long-term protective benefits.
Walking feels achievable
Possibly most importantly – walking is realistic.
No expensive memberships.
No complicated routines.
No pressure to be “fit enough.”
You can walk alone for reflection, with a friend for connection, or as part of your commute or lunch break.
It all counts.
Join the #Try20 challenge this May
This National Walking Month, why not challenge yourself to add 20 minutes of walking each day?
This could be:
- a morning walk before work
- a lunchtime stroll
- parking a little further away
- walking with a neighbour or colleague
- an evening walk to unwind
Small, consistent habits often have the biggest impact.
At Menopaus’ull, we believe wellbeing doesn’t need to be all or nothing. It can start with just one manageable step.
Quite literally.
So this May, let’s step into better wellbeing together. 💛
