Walking may be the easiest exercise around but sticking to it can still be tough, especially when you’re dealing with menopause. This plan will ease you into a regular walking habit, starting with as little as five minutes a day.
You can customize it based on how you’re feeling—going easy on days when your energy is low, and pushing yourself on days you feel more energized. You can adjust it to fit your schedule—breaking up walks throughout the day when your calendar is packed or doing longer sessions when you have more time. The goal is at least a little bit of walking everyday so by the end of the month you’ll be hooked!
This Fitness Walking Plan will help you amp up the benefits you get from walking by challenging you some days and chilling you out other days—because when you’re in menopause your needs can change regularly.
There’s more than one way to walk and each type of walking—steady paced, intervals, mindful, and speed—offers unique benefits to help you ease menopause symptoms, boost your mental and emotional reserves and give you confidence as you are Moving Forward to make this next stage of life your best one.
Michele Stanten, a walking coach and ACE-certified fitness instructor, is co-author of The Walking Solution and author of Walk Off Weight, Walk Your Way to Better Health, and Firm Up in 3 Weeks. She’s the creator of mywalkingcoach.com, and she’s designed walking and fitness programs for leading brands including Harvard Health Publishing, SilverSneakers, Tivity Health, Sodexo, Avon, Weight Watchers, and Dr. Oz. Michele is a member of Verywell Fit’s Wellness Board, and she is a running coach certified by the Road Runners Clubs of America (RRCA).