Spring’s arrival brings fresh energy and longer days, making it the perfect time to start a walking routine that can help manage your menopausal symptoms. If you’ve been looking for a simple, effective way to feel better during menopause, a spring walking program could be exactly what you need. 

Why Spring Walking Works for Menopause 

The Science Behind Spring Motivation 

Most people naturally increase their physical activity during spring and summer compared to winter months. Spring provides the ideal psychological boost to start new healthy habits, especially when you’re dealing with menopausal changes. 

Studies specifically on menopausal women found that a 4-month walking program effectively reduced menopausal symptoms and depression whilst enhancing physical self-esteem and life satisfaction (Hu et al., 2017).  

Walking Benefits for Menopausal Women 

Walking also helps with key menopause concerns like bone density, heart health, and weight management (Sharma et al., 2012). Regular walking also: 

• Reduces hot flushes and improves sleep quality 

• Boosts mood and reduces anxiety 

• Helps maintain healthy weight 

• Improves heart health and blood pressure 

• Increases energy levels 

Creating Your Spring Walking Plan 

Getting Started 

Begin with realistic goals that build confidence: 

• Week 1-2: 15-20 minute walks, 3 times per week 

• Week 3-4: Increase to 25-30 minutes 

• Month 2 onwards: Aim for 150 minutes of moderate walking per week (Sharma et al., 2012) 

Route Planning 

• Start local: Begin with familiar neighbourhood routes 

• Mix terrain: Include flat paths, gentle hills, and different surfaces 

• Plan alternatives: Have indoor options for extreme weather days 

• Stay safe: Choose well-lit, populated areas for early morning or evening walks 

Pace and Intensity: Use the “talk test”. You should be able to have a conversation whilst walking. 

Spring Weather and Gear Essentials 

Dress for Success 

Spring weather can be unpredictable, so layer up: 

• Base layer: Moisture-wicking fabric 

• Outer layer: Light jacket you can remove as you warm up 

• Footwear: Supportive walking shoes with good cushioning 

• Accessories: Hat, sunglasses, and sunscreen 

Weather Considerations 

• Check forecasts and adjust timing accordingly 

• Early morning or late afternoon often offer the best temperatures 

• Carry water, especially on warmer days 

Staying Motivated 

Track Your Progress 

• Step counter: Track your daily steps and gradually increase them 

• Walking diary: Record distance, time, and how you feel 

• Symptom tracking: Note improvements in sleep, mood, and menopausal symptoms 

Social Support 

• Find a walking buddy for accountability 

• Join local walking groups 

• Share your goals with family and friends 

Making It Personal 

Listen to Your Body 

Menopause affects everyone differently, so adapt your program accordingly: 

• Hot flushes: Walk during cooler parts of the day 

• Joint stiffness: Include gentle warm-up and cool-down periods 

• Fatigue: Adjust intensity based on daily energy levels rather than forcing rigid schedules 

• Sleep issues: Morning walks can help regulate your body clock 

Build Long-term Success 

• Set achievable weekly goals rather than overwhelming daily targets 

• Allow flexibility for bad symptom days 

• Celebrate small wins – every step counts 

• Consider consulting your healthcare provider about your exercise plans 

Conclusion 

Spring offers the perfect opportunity to harness natural seasonal motivation whilst addressing menopausal health challenges through simple, effective walking programs. By starting with realistic goals and building gradually, you can create a sustainable routine that improves both your physical symptoms and mental wellbeing. 

The key is to start where you are and build slowly. With spring’s encouraging energy and the benefits of walking, you have everything you need to begin this positive change in your menopausal journey. 

How Emsee Can Help 

Want holistic support on your menopause journey? Book a free first consultation with one of our experienced doctors, naturopaths or nutritionists today by calling 1300 412 422 or fill out our online contact form. 

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you.

References: 

1. Sydora, B. C., Turner, C., Malley, A., Davenport, M., Yuksel, N., Shandro, T., & Ross, S. (2020). Can walking exercise programs improve health for women in menopause transition and postmenopausal? Findings from a scoping review. Menopause, 27(8), 952-963.

2. Hu, L., Zhu, L., Lyu, J., Zhu, W., Xu, Y., & Yang, L. (2017). Benefits of walking on menopausal symptoms and mental health outcomes among Chinese postmenopausal women. International Journal of Gerontology, 11(3), 166-170.

3. Sharma, S., Majumdar, P., & Yadav, S. (2012). Exercise beyond menopause: Dos and Don’ts. Journal of Mid-life Health, 3(2), 51-56.

4. Shephard, R. J. (2003). Seasonal variation in adult leisure-time physical activity. Medicine & Science in Sports & Exercise, 35(6), 1004-1008.

5. Buchowski, M. S., Choi, L., Majchrzak, K. M., Acra, S., Matthews, C. E., & Chen, K. Y. (2009). Seasonal changes in amount and patterns of physical activity in women. Journal of Physical Activity and Health, 6(2), 252-261.

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.