Walking during menopause: a practical guide to staying active

By MORE OUTSIDE editorial9 November 20262 min readSources checked 9 November 2026

A woman in her early fifties with short greying hair walking along a canal towpath on a summer evening, holding a sun hat and water bottle

The short answer

The NHS suggests regular exercise during menopause and perimenopause, with a focus on weight-bearing and strength exercises. Walking is an easy, flexible way to stay active. It won't cure symptoms, but light clothing, cooler times of day and a routine you can adapt help you keep going.

What the NHS suggests for menopause and activity

Among its lifestyle suggestions, the NHS recommends exercising regularly, with a focus on weight-bearing exercises that build strength, which can help protect against weakening bones ^[1]. It names walking, running and dancing as activities where your legs support your weight, alongside resistance exercises such as using weights ^[1].

Note the difference: "weight-bearing" means your body carries its own weight, as in ordinary walking. It doesn't mean you need to wear extra weight.

A flexible walking routine for changing days

Energy, sleep and mood can vary from week to week. A routine with options is easier to keep than a rigid plan:

A standard walk — your usual 20 to 30 minutes at a brisk, talk-but-not-sing pace ^[3].
A short version — 10 minutes still counts towards your weekly total ^[3].
A social version — walking with a friend; the NHS also suggests talking to others going through the same thing ^[1].
Two strength sessions a week — such as squats to a chair, step-ups or wrist and ankle weight exercises, in line with adult guidelines ^[2].

Staying comfortable on warm days

For hot flushes and night sweats, the NHS lists practical steps such as wearing lightweight clothing, having a cold drink and reducing stress, alongside regular exercise ^[1]. On a walk that might mean:

Walking early in the morning or in the evening, and choosing shaded routes such as riverside or woodland paths.
Wearing loose, light layers you can remove, and carrying water.
Using a damp cooling towel for comfort. These are comfort accessories, not a treatment for flushes.

Realistic expectations about weight and mood

Many women notice weight changes around menopause. The NHS links keeping to a healthy weight with help for hot flushes ^[1], and regular activity supports overall health ^[4]. Walking alone won't target belly fat or rebalance hormones, and we won't promise that it does.

The NHS also lists regular exercise and relaxing activities among ways to ease mood changes ^[1]. If low mood or anxiety are affecting daily life, speak to your GP — there are treatments that can help.

When to talk to a GP

See a GP if symptoms are troubling you, if you're thinking about HRT, or before starting a new exercise plan with a heart condition, joint problems or osteoporosis ^[2]. Activity sits alongside medical care, not instead of it.

Common questions

Is walking good exercise during menopause?: Yes, as part of regular activity. The NHS also recommends strength and weight-bearing exercise.
Does weight-bearing mean wearing a weighted vest?: No. It means exercise where your legs carry your body weight, such as walking or dancing.
Will walking stop hot flushes?: There's no guarantee. Regular exercise is one of several NHS suggestions, alongside light clothing and avoiding triggers.
Can a cooling towel help?: It can feel more comfortable on a warm walk. It isn't a medical treatment for flushes.

General information, not personal medical advice. If you have a health condition, are new to exercise or are unsure, talk to your GP before changing your activity.

Sources

[1] NHS. Things you can do to help menopause and perimenopause symptoms (reviewed 19 May 2026). Read source (opens in a new tab)
[2] NHS. Physical activity guidelines for adults aged 19 to 64 (accessed 9 November 2026). Read source (opens in a new tab)
[3] NHS. Walking for health (accessed 9 November 2026). Read source (opens in a new tab)
[4] World Health Organization. Physical activity (fact sheet) (4 November 2026). Read source (opens in a new tab)