Winter Walking for Perimenopause: A Gentle Way to Stay Active in Midlife

I started walking consistently a couple of years ago in addition to my strength training routine. At the time, I did it to boost my calorie burn, but it turned out to be so much more for me. These days, with how I'm feeling, I'm lucky if a walk is my workout for the day. Last winter, I walked all season long, and I'd like to encourage all my midlife and perimenopausal friends to try it too. Winter walking for perimenopause has become one of the most supportive, and realistic ways I stay active during the colder months. I'm not saying it's easy but let me offer a few reasons why winter walking is worth trying, and how to make it work for you.

First and foremost, if you are anything like me and navigating the wonderful world of perimenopause, winter walking could be one of the best things to add to your routine. Walking is gentle on the body and easy to do, especially on days when you don't have the energy or mental space to lift weights and strength train. Now, strength training should absolutely remain a priority, but on those days when you're not feeling it, a simple walk still gets your body moving and counts as exercise.

I live in the Midwest so walking in the winter can be challenging due to the cold and lack of sunlight. That said, when the sun is out, the cold air and vitamin D do wonders for the body. Walking lowers stress and that is something I need for my mental space during perimenopause, and on the days my body heats up, the crisp cold air feels good to my perimenopausal body.

If you decide to try winter walking, it really doesn’t have to be complicated. The biggest hurdle is getting your mind on board to go out there, but if you go out the right way, you'll be fine. Layer up my friends. Because I live in the Midwest, at some point my usual pair of leggings and sweatshirt do not cut it. I have gotten to the point where I'm in two pair of pants and socks, and about 3 to 4 top layers. This approach has worked well for me until temperatures drop below freezing. When that happens, I stay indoors and use a walking video instead.

Start small and test yourself outdoors little by little, gradually working your way up if you can. And if that doesn’t happen, that’s okay too. I typically walk about two miles a day, but some days I’ll walk one mile indoors and one mile outside. It doesn’t have to be all or nothing. Some days simply call for a different approach and strategy.

This is about trying something new, pushing yourself a little bit and seeing what happens. It is important to me to stay as active as I can even throughout the winter, and challenging myself to get outside was worth it. Once you try winter walking for perimenopause you may find you enjoy it more than you thought you would. If you only make it out one day this winter, consider that a win and please tell me about it. Extra points if you shoot me a picture of you out there.