Spring is finally here!
We’re experiencing longer days and shorter nights.
Not only is it a time for renewal, but for many of us, springtime feels like we’re “waking up.” Our motivation gets a little boost, we welcome the fresh air and sunshine, inspiring us to get outside on those walks and hikes.
When it comes to staying physically fit, simply walking seems like the ‘bottom of the barrel’ choice – an entry level option.
Plenty of fitness pros even scoff at the idea that a walk is a “true” workout.
You may even find yourself feeling like a bit of a slacker on the days you choose to walk rather than run or engage in a higher intensity workout at the gym.
On the other hand, there are plenty of experts who agree that walking doesn’t simply yield a bunch of health benefits, it also improves your overall fitness.
In fact, women who are menopausal and trying to figure out their new fitness routines to improve their health and wellness often overlook walking and opt for the high intensity training or weight lifting. Studies indicate, however, that walking for women at the menopausal stage of life can have great benefits, especially when coupled with some regular strengthening exercise.
So, before you toss away those comfy walking shoes, here are my best tips about walking for improved fitness.
Walking & Aerobic Fitness
When it comes to improving your heart health, look no further than a brisk walk around the block.
Walking briskly for only 30 minutes a day can significantly improve the maximum amount of oxygen the body can use during exercise, your V02 max
In addition to improving aerobic fitness, walking has also been shown to reduce risk factors linked to cardiovascular disease.
Reduced blood pressure, BMI, waist circumference and overall body fat were among some of the benefits to adopting a regular walking routine.
Short on time? You can still reap the cardiovascular benefits of walking by performing 3 bouts of 10-minute intervals. Basically, every little bit counts, so keep that body in motion whenever you can!
Walking For Strength Gains & Strong Bones
While walking certainly isn’t going to give you the shredded muscular physique of a bodybuilder, it still packs a big punch when it comes to maintaining your muscle mass.
One study looked at the benefits of walking among older adults and its impact on muscle mass. The outcome was that those who performed higher amounts of moderate to vigorous physical activity (such as walking) significantly reduced their risk of loss of muscle mass and muscle function.
There’s also evidence that walking can keep your bones strong too. Because walking is a weight bearing activity, it helps maintain bone density and strength.
Intensity Matters!
While walking is hugely beneficial for overall health and wellbeing, we may need to pick up the pace.
The Canadian Society for Exercise Physiology (CSEP) recommends that adults between the ages of 18-64 perform 150 minutes a week of moderate to vigorous exercise.
Brisk walking is one of the many activities recommended, but as CSEP outlines, the intensity is also important.
“Moderate-intensity physical activities will cause adults to sweat a little and to breathe harder. Vigorous-intensity physical activities will cause adults to sweat and be out of breath.”
~ Canadian Society for Exercise Physiology
Keep an eye on your intensity by using ‘the talk test.’ You should be able to talk, but carrying on a conversation may be challenging. If you’re able to talk at leisure, it’s time to up the pace.
Going out for a walk is one of the easiest steps you can take to manage menopause symptoms and feel better—physically, mentally, and emotionally—right now!
Walking for Menopausal & Post-Menopausal Women
The good news for women is that simply walking can have great benefits for us as we age and hit that menopausal phase of life.
When scientists at the University of Alberta looked at what happens when women start walking, they found overwhelmingly positive results.
These studies showed that women felt better and were healthier after walking, and 91% found improvements in at least one menopausal symptom or issue.
Here are some of the benefits for menopausal women:
- You can boost your mood in as little as 10 minutes, just by walking. Great news for those who suffer from rollercoaster emotions.
- Improve sleep. Getting your steps in during the day can affect how well you sleep at night. In one study, midlife women reported sleeping better and longer on days when they walked more than on days they did less.
- Tame anxiety. Within 5 minutes of starting to walk, your body’s anti-anxiety effects start to kick in to ease worries.
- Minimize joint pain. Walking increases synovial fluid in joints like your knees and hips which lubricates them and brings more oxygen and nutrients to the cartilage. Exercise also activates genes associated with rebuilding cartilage.
- Love how you look. This study showed that after walking 3 times a week for 4 months, women ages 45 to 65 were happier with their appearance even if they didn’t lose any weight.
- Fight belly fat. Fat around your middle is associated with more health problems and seems to be a big factor in menopause. Exercise seems particularly adept a targeting deep, dangerous belly fat. Women, whose exercise levels decrease during menopause, tend to have the greatest gains in their waistlines.
- Beat fatigue. For a healthier pick-me-up, take a quick jaunt around a block or two instead of reaching for a caffeine- or sugar-boost.
- Ease hot flashes. In one, those who exercised daily were 49 percent less likely to report having hot flashes than those who exercised less.
Both aging and hormonal changes during menopause have been implicated in gaining weight and fat. But exercise has been shown to slow the weight creep and, along with dietary changes, may prevent it entirely.
The great news is that no matter what your age, walking is a wonderful form of exercise with huge benefits.
- Make the most of your walking workout with a few small tweaks:
- Try varying the terrain of your outdoor walk or even adding hills to your usual treadmill routine.
- Consistency is key – frequency and a regular walking routine is the best way to get results from a walking program.
- Make walking part of your everyday routine and you’ll reap those fitness benefits in no time.
- If you can’t fit in a “formal” workout, focus on walking as much as you can, whenever you can.
Along those lines, and back by popular demand, I’m excited to let you know, I’m opening up my Walking Challenge in The Energized Healthy Women’s Club again in April.
It’s a great opportunity to get some online support and have a little fun in the process. Yes, there will be prizes for participating, and it can get a little competitive!
If you’re not yet a member of my free community, I’d be delighted if you’d join us.
Let me know you want to join in – just send a private message on Facebook at https://www.facebook.com/lynne.wadsworth or send me an email to: lynne@holistic-healthandwellness.com.
