Meno Health. Clinical Evidence.

TWC #016: What I’ve learnt about the miracle of walking over the last 20 years

Today on my own behalf…

The next Meno Meet-up will take place in Basel.

What: We’ll have a relaxed chat among women about meno symptoms and solutions.

When: Thursday, 7 September 2023, 19:00

Where: QuartierOASE, Bruderholzallee 169, 4059 Basel

How much: free of charge
Registration: By email to

We look forward to meeting you in person.

What I have learnt about the miracle of walking over the last 20 years

Sport doesn’t have to be hard. Not at all. Regular walking is pure gold for your health.
But do we still get enough exercise or do we mainly sit at our desk in the office or on the sofa at home?

If you don’t walk 8,000 steps a day, then… this is for you.

Why walking?

All you need are your two legs. No special equipment is required, there’s no need for a gym membership or the presence of a companion – although walking with a friend does have certain benefits. Walking can help reduce body fat and have a positive effect on joint health, blood circulation, bone structure, sleep patterns, blood pressure and mood.

Start slowly and build up step by step

No master has yet fallen from the sky. Start small, e.g. with 10 minutes. But do this every day. If this is too much, start with 5 minutes. Try to keep this up for at least 30 days. Now is the time to increase the duration – between 2 and 5 minutes. Repeat this routine so that it fits into your daily routine and you feel good.

Always go walking at the same time if possible

If you are an early riser who likes to exercise after getting up, then plan your walk in the morning. You can also walk to work if it suits you. If you prefer to go out again in the evening, then plan a specific time when you go walking in the evening and then leave the other things behind.

I don’t feel like it today

There are always days when I don’t feel like it. If such a day comes, just start getting changed without giving it much thought. Often it’s just the impetus that’s missing. Dates with friends can also be a good incentive. Do you have a dog? Very good, they can be particularly helpful. Because they need to get out.

Do I need any special equipment?

The fit of the shoes is important. The shoes should be loose enough so that you can wiggle your toes, but also tight enough so that your feet don’t slip. If they rub and form calluses or corns, they are too tight.
Your clothes should be loose, comfortable and breathable. Use layers that you can put on and take off as needed. A rain jacket and sunglasses are also part of your equipment.
Your mobile phone also needs its place. A hip belt with a pouch usually works well. You can download the relevant app on your mobile phone (e.g. and record your route.

But I don’t want to take the extra time to do this

Ok, then try to walk as much as possible during your daily routine. Take the stairs instead of the lift. Get off the bus one stop earlier. Park your car at the other end of the car park if possible. Hold your meetings on foot. This can also add up.

«What gets measured, gets done»

Many apps show you how much you have walked, how fast you were and so on. Choose an app that suits you and is easy for you to use. That way you always have an overview.

«Good walking» and see you next time!

Get in touch if you need help. We are here for you.

Adrian & Joëlle

PS: If you like the Meno Health information, why not send it to your friends?

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