{"id":20040,"date":"2025-12-08T11:09:02","date_gmt":"2025-12-08T11:09:02","guid":{"rendered":"https:\/\/osmaps.com\/discover\/guides\/\/"},"modified":"2026-03-06T15:55:47","modified_gmt":"2026-03-06T15:55:47","slug":"why-winter-walking-is-a-menopause-superpower","status":"publish","type":"post","link":"https:\/\/osmaps.com\/discover\/guides\/why-winter-walking-is-a-menopause-superpower\/","title":{"rendered":"Why Winter Walking is a Menopause Superpower"},"content":{"rendered":"\n\t\t<header id=\"block_df3a5e71bcae2d20dbb3e119ba32dc1b\" class=\"SingleHero skip-lazy default\">\n\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<ul class=\"SingleHero__categories\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/uk-hiking\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tHiking\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/tag\/os-champion\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tPosts from OS Champions\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/wellbeing\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tWellbeing\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/nature\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tNature\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/women-outdoors\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tWomen Outdoors\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<h1 class=\"SingleHero__title\" >\n\t\t\t\t\t\tWhy Winter Walking is a Menopause Superpower\t\t\t\t\t<\/h1>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"row justify-content-center align-items-center SingleHero__author\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"col-auto avatar\">\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"40\" height=\"40\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/11\/jenn1-150x150.jpg\" class=\"avatar wp-post-image\" alt=\"\" \/>\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"col-auto name\">\n\t\t\t\t\t\t\t\tBy Jenn Phillips\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t<p class=\"SingleHero__meta\">\n\t\t\t\t\t<span>\n\t\t\t\t\t\tPublished on \t\t\t\t\t\t<time datetime=\"2025-12-08T11:09:02+00:00\" itemprop=\"datePublished\">December 8, 2025<\/time>\n\t\t\t\t\t<\/span>\n\n\t\t\t\t\t<span class=\"dot\"><\/span>\n\n\t\t\t\t\t7 min read\t\t\t\t<\/p>\n\n\t\t\t\t<div class=\"SingleHero__thumbnail\">\n\t\t\t\t\t\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1376\" height=\"540\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/menopause-walking.jpg\" class=\"attachment-hd size-hd wp-post-image\" alt=\"a group of women on a walk in nature\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/menopause-walking.jpg 1376w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/menopause-walking-300x118.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/menopause-walking-1024x402.jpg 1024w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/menopause-walking-768x301.jpg 768w\" sizes=\"auto, (max-width: 1376px) 100vw, 1376px\" \/>\t\t\t\t<\/div>\n\n\t\t\t<\/div>\n\t\t<\/header>\n\n\t\n\n\n\t\t<article id=\"block_3f206fb6115a277000c16f89365d3608\" class=\"Universal Universal--post c-small default pt-default pb-default mt-none mb-none    \" >\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\n\t\t\t\t<div class=\"InnerBlocks\">\n\t\t\t\t\t<span class=\"lead\"><\/span>\n\n\t\t\t\t\t\n\t\t\t\t\t\n\n<h2 class=\"wp-block-heading\" id=\"h-can-walking-help-ease-menopause-symptoms\">Can Walking Help Ease Menopause Symptoms?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">From November onwards, so many of us instinctively retreat indoors. The darkness arrives earlier, the temperature dips, and suddenly the idea of hiding under a blanket in front of the TV becomes a lot more appealing than heading outside in the cold, wet or rain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For women going through perimenopause or menopause, this change isn\u2019t imagined or a sign of laziness though it is physiological. Levels of melatonin, our sleep-regulating hormone, rise as daylight decreases, which is why we can feel a drag of tiredness from mid-afternoon onwards more so in the winter. Running parallel to that is the reduced exposure to natural daylight meaning the brain has less opportunity to produce serotonin, affecting mood, motivation and our emotional stability.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With all that in mind, the whole of winter can feel heavier, slower, and at times overwhelming. Yet this is precisely the moment when walking isn\u2019t just helpful it can become a form of gentle emotional and physical support that meets you exactly where you are. Winter walking doesn\u2019t promise transformation, quick fixes or \u201cnew you\u201d slogans like you\u2019ll see from January 1<sup>st<\/sup> &nbsp;with offers of New Year health resolutions, it will however give you a sustainable steadiness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking is one of the most accessible ways to care for our bodies and minds through menopause. It supports hormone balance, improves sleep rhythms, calms the nervous system, and reduces stress. It allows our physiology to do what it is designed to do when we provide the right environment for it to do so. This is often fresh air, daylight, and steady movement.<\/p>\n\n\n\n\t\t<section id=\"block_45cf269fb045eb4d77b6d6ab33443a6a\" class=\"Inner InnerButtons\" >\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\t\t\t\t\t<div class=\"row justify-content-center justify-content-md-center\">\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t\t\t\t\t<span class=\"InnerButtons__button\">\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/guides\/health-benefits-of-getting-outside-in-winter\/\" class=\"Button Button--orange \" target=\"_self\" >\n\t\t\t\t<span class=\"Button__text\">\n\t\t\t\t\tThe Proven Health Benefits of Getting Outside in Winter\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"Button__arrow\">\n\t\t\t\t\t\t<svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<g>\n<path d=\"M5 12H19M19 12L12 5M19 12L12 19\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n<\/g>\n<\/svg>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<\/a>\n\n\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t<\/section>\n\n\t\n\n\n<h3 class=\"wp-block-heading\" id=\"h-my-menopause-story-and-why-nature-became-my-medicine\"><strong>My Menopause Story and Why Nature Became My Medicine<\/strong><strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"668\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-early-20s.jpg\" alt=\"Jenn in her early 20's\" class=\"wp-image-20046\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-early-20s.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-early-20s-300x200.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-early-20s-768x513.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">Jenn in her early 20&#8217;s<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The common assumption is that menopause affects women in their late forties or early fifties. Mine arrived in my twenties very suddenly, medically, and without psychological support. I didn\u2019t even have the language for what was happening at the time. My body felt unpredictable; symptoms arrived before I knew what they meant. I felt at times like a stranger to myself. Weight gain, fatigue, unable to control my emotions, anxiety, changes in my skin, hot flushes, brain fog and many more symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking outdoors became a lifeline. I wasn\u2019t thinking about fitness or performance at the time. &nbsp;I was simply trying to feel &#8220;normal\u201d even for a short time each day. It started with dog walks with my Jack Russell, Link and grew into something much bigger! &nbsp;I didn\u2019t know the science behind why my anxiety eased after half an hour outside, or why my sleep improved, or why being around nature helped me feel more emotionally regulated. I only knew that it helped and at the time that was good enough!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1334\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-jenn-trig-edited.jpg\" alt=\"Jenn with a Trig Point\" class=\"wp-image-20052\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-jenn-trig-edited.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-jenn-trig-edited-225x300.jpg 225w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-jenn-trig-edited-768x1025.jpg 768w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-jenn-trig-edited-810x1080.jpg 810w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">Jenn taking a selfie with a Trig<\/figcaption><\/figure>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Years later, the science is now there to explain what I felt intuitively: steady walking outdoors supports the very systems that menopause disrupts. And in winter, those benefits can become even more noticeable.<\/p>\n\n\n<hr class=\"ad_hr\" role=\"none\">\r\n<div class=\"home_hero_20_mix_match\">\r\n    <div>\r\n        <h2>NEW DOG FRIENDLY WALKING GUIDE BOOKS<\/h2><h4>A collection of brand new books from Ordnance Survey<\/h4>\r\n        <a href=\"https:\/\/shop.osmaps.com\/books\/os-short-walks-made-easy-guidebooks\/os-swme-dog-friendly-walks\/\" class=\"Button Button--red Button--smaller\"><span class=\"Button__text\">Shop Now<\/span><\/a>\r\n    <\/div>\r\n    <div>\r\n        <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/03\/swmedogs.png\" alt=\"OFFER: save 20\" height=\"250\" width=\"250\" \/>\r\n    <\/div>\r\n<\/div>\r\n<hr class=\"ad_hr\" role=\"none\">\r\n\r\n<style>\r\n .InnerBlocks .home_hero_20_mix_match h2 {\r\n    margin-top: 20px;\r\n    margin-bottom: 20px;\r\n}\r\n   \r\n.InnerBlocks .ad_hr {\r\n margin: 20px;\r\n border-color: #9f9f9f;\r\n}\r\n\r\n.home_hero_20_mix_match {\r\n  display: flex;\r\n  flex-flow: row wrap;\r\n  background-image:  linear-gradient(180deg, rgba(0, 0, 0, 0.45) 0%, rgba(0, 0, 0, 0.30) 40%, rgba(0, 0, 0, 0) 50%), url(\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/03\/dog-in-peak-district.jpg\");\r\n  background-position: center center;\r\n  background-size:cover;\r\n  border-radius: 25px;\r\n}\r\n\r\n.home_hero_20_mix_match  > div {\r\n  width: 100%;\r\n  padding: 2% 8%;\r\n  color: #ffffff;\r\n  text-align: center;\r\n}\r\n\r\n.home_hero_20_mix_match  > div:nth-child(2) {\r\n  padding: 0;\r\n  padding-bottom: 0px;\r\n  display: flex;\r\n  justify-content: center;\r\n  align-self: center;\r\n}\r\n\r\n.home_hero_20_mix_match > div > img {\r\n  width: 100%;\r\n  height: auto;\r\n  max-width: 250px;\r\n}\r\n\r\n.home_hero_20_mix_match  h2 {\r\n  font-size: 3rem;\r\n  font-weight: 600;\r\n}\r\n\r\n.home_hero_20_mix_match  p {\r\n  font-size: 2rem;\r\n}\r\n\r\n.home_hero_20_mix_match  a {\r\n  font-size: 2rem;\r\n}\r\n    \r\n.Button--smaller {\r\n  padding: 8px 20px!important;\r\n}\r\n    \r\n.Button--smaller span {\r\n  font-size: 20px;\r\n}    \r\n\r\n\r\n@media (min-width:50em){\r\n  .home_hero_20_mix_match {\r\n    background-image:  linear-gradient(90deg, rgba(0, 0, 0, 0.45) 0%, rgba(0, 0, 0, 0.30) 40%, rgba(0, 0, 0, 0) 50%), url(\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/03\/dog-in-peak-district.jpg\");\r\n  }\r\n  .home_hero_20_mix_match  > div {\r\n    width: 50%;\r\n    text-align: left;\r\n  }\r\n  .home_hero_20_mix_match  h2 {\r\n    font-size: 5rem;\r\n  }\r\n  .home_hero_20_mix_match  p {\r\n    font-size: 3rem;\r\n  }\r\n}\r\n<\/style>\r\n\r\n\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-happens-to-our-hormones-in-winter\"><strong>What Happens to Our Hormones in Winter<\/strong>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Winter affects all of us physically and emotionally. The increase in melatonin from reduced daylight creates sleepiness, even when we should be mentally alert. The drop in light means the brain produces less serotonin, which influences mood, motivation, appetite and resilience. Combine that with the unpredictable hormonal fluctuations of menopause, and winter can feel much more overwhelming than summer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A short walk outdoors acts as a counterbalance. Even on a cloudy day, the natural light outdoors provides far more illumination than indoor unnatural lighting, which sends signals to the brain to adjust serotonin and melatonin levels. It\u2019s subtle, but the difference in how we feel after spending time outside is undeniable. Many women tell me they feel calmer, more themselves, and able to handle the rest of the day more easily and head on.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-winter-walking-women-edited.jpg\" alt=\"\" class=\"wp-image-20053\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-winter-walking-women-edited.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-winter-walking-women-edited-300x225.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-winter-walking-women-edited-768x576.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">There\u2019s also something quietly significant happening in our metabolism during cold weather. Cold exposure activates brown fat, this is the tissue that produces heat. When brown fat activates, it supports metabolic health and insulin sensitivity, which is particularly relevant during menopause. Most women will notice a change in weight or body shape during menopause. Winter walking supports metabolic health in a way that isn\u2019t based on dieting or restriction.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Couple that with the natural change in cortisol, our stress hormone, when we walk outdoors, and you begin to see why walking can really help during menopause.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-walking-supports-your-body\">How <strong>Walking Supports Your Body<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Many women notice in menopause that their bodies feel different, some in a dramatic ways, others more subtle. Joints can feel stiffer, sleep is impacted, mental health can change.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking supports the systems that menopause influences most like sleep, stress regulation, cardiovascular health and mood. It helps reduce inflammation and it supports the lymphatic system. It can also help with feelings of tension and emotional overload. But perhaps one of the most valuable effects is companionship. Walking naturally promotes oxytocin, which is a hormone linked with human connection or bonding. This makes walking with others feel uplifting.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1422\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2025\/12\/mj-outdoor-adventures-jenn-2.jpg\" alt=\"Jenn Phillips\" class=\"wp-image-20255\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/mj-outdoor-adventures-jenn-2.jpg 800w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/mj-outdoor-adventures-jenn-2-169x300.jpg 169w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/mj-outdoor-adventures-jenn-2-576x1024.jpg 576w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/mj-outdoor-adventures-jenn-2-768x1365.jpg 768w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/mj-outdoor-adventures-jenn-2-608x1080.jpg 608w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-woodland-supports-hormones-during-menopause\"><strong>How Woodland Supports Hormones During Menopause<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Although we may not consciously notice it there is something about being in woodlands that speaks directly to our hormonal system. Trees release compounds called phytoncides, and when we breathe them in, our nervous system responds by easing tension and reducing cortisol, personally I think this is amazing! The trees are helping us heal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The quiet surroundings encourage our parasympathetic nervous system to take over, which is particularly valuable during menopause when the body is more sensitive to stress.<\/p>\n\n\n<div class=\"cms_ldvintage_headbanner\">\r\n\t<div>\r\n\t\t<h3>Get a FREE Collector's Edition Vintage Lake District Map when you spend over \u00a325<\/h3>\r\n\t\t<p><a href=\"https:\/\/shop.osmaps.com\/vintage-lake-district-tourist-map-1948\/\" class=\"Button Button--default\" id=\"ldvbanner\">Shop Now<\/a><\/p>\r\n\t<\/div>\r\n\t<div>\r\n\t\t<img decoding=\"async\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/05\/lakedistrictreprofront.png\" alt=\"Short Walks with Dogs Guidebook collection\">\r\n\t<\/div>\r\n<\/div>\r\n\r\n<style>\r\n.cms_ldvintage_headbanner {\r\n  display: flex;\r\n  flex-flow: row wrap;\r\n  border-radius: 24px;\r\n  overflow: hidden;\r\n  background: rgb(57,51,148);\r\n  background-position: center center;\r\n  background-size: cover;\r\n  background-image: linear-gradient(180deg, rgba(0,0,0,0.45) 0%, rgba(0,0,0,0.30) 40%, rgba(0,0,0,0) 60%), url(https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/05\/lakedistrict-specialbg.jpg);\r\n}\r\n\r\n.cms_ldvintage_headbanner > div {\r\n  width: 100%;\r\n  color: white;\r\n  padding: 0 0 10px 0;\r\n  text-align: center;\r\n}\r\n\r\n.cms_ldvintage_headbanner > div:first-child {\r\n  padding: 10px;\r\n  text-align: center;\r\n  display: flex;\r\n  flex-direction: column;\r\n  justify-content: center;\r\n}\r\n\r\n.cms_ldvintage_headbanner h3 {\r\n  font-size: 3.5rem;\r\n  font-weight: bold;\r\n}\r\n\r\n.cms_ldvintage_headbanner > div img {\r\n  width: 100%;\r\n  height: auto;\r\n  max-width: 200px;\r\n}\r\n\r\n.cms_ldvintage_headbanner > div > p {\r\n  font-size: initial;\r\n  margin: 0;\r\n}\r\n\r\n@media (min-width: 50em) {\r\n  .cms_ldvintage_headbanner {\r\n    background-image: linear-gradient(90deg, rgba(0, 0, 0, 0.45) 0%, rgba(0, 0, 0, 0.30) 40%, rgba(0, 0, 0, 0) 50%), url(https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2026\/05\/lakedistrict-specialbg.jpg);\r\n  }\r\n\r\n  .cms_ldvintage_headbanner > div {\r\n    width: 50%;\r\n\tpadding: 20px;\r\n  }\r\n  .cms_ldvintage_headbanner > div:first-child {\r\n    font-size: 2em;\r\n    padding: 15px 30px;\r\n\ttext-align: left;\r\n  }\r\n  .cms_ldvintage_headbanner h3 {\r\n    font-size: 5rem;\r\n  }\r\n\r\n}\r\n\r\n<\/style>\r\n\r\n\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-navigating-winter-outdoors\"><strong>Navigating Winter Outdoors <\/strong><strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">There is no rulebook here and I think there is a huge mental barrier to people getting outside during winter. &nbsp;You don\u2019t need specialist gear or an identity as an \u201coutdoors person\u201d to enjoy a walk in the woods or along a coastal path.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;A warm layer, waterproof, comfortable footwear, water and snack is all you need. You don\u2019t need to be fast, or walk far, or have a smartwatch to measure anything.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"462\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2025\/12\/shop.jpg\" alt=\"Jenn Phillips\" class=\"wp-image-20259\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/shop.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/shop-300x139.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/shop-768x355.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Short walks repeated regularly provide more benefit than an occasional long one that leaves you exhausted. Familiar local paths are enough or you can use the ordnance survey app to see routes other walkers have done in your area. If you are heading out alone just make sure someone knows where you are and that your phone is fully charged.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you like the idea of easing yourself into winter walking, here\u2019s a smallchallenge that many women in my community have found reassuring rather than overwhelming. Choose a short route close to home, be that a woodland loop, residential or local park and then commit to repeating that walk at least twice a week. As the weeks continue add an extra half mile on or spend more time focussing on the local nature as you are familiar with the route. Try and be as present as possible and see how you feel before and after each walk.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"939\" height=\"1024\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-womens-group-939x1024.jpg\" alt=\"\" class=\"wp-image-20044\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-womens-group-939x1024.jpg 939w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-womens-group-275x300.jpg 275w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-womens-group-768x838.jpg 768w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-womens-group-990x1080.jpg 990w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/12\/walking-and-menopause-womens-group.jpg 1000w\" sizes=\"auto, (max-width: 939px) 100vw, 939px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-community-and-walking\"><strong>Community and walking<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Motivation can be difficult during menopause, be that through fatigue or anxiety. Some days it disappears entirely. &nbsp;Walking with company can shift your mood more than high-intensity exercise or gym training, not because it works \u201cbetter,\u201d but because it engages the part of the nervous system designed for connection. There are so many wonderful walking groups across the UK for every level of walker. These can be mixed groups, LGBTQIA, Women only, specific religious groups, regional, speed based, mental health focused and more. There is a group out there for everyone. <a href=\"https:\/\/osmaps.com\/discover\/activities-adventures\/os-champions\/\">Ordnance Survey has ambassadors<\/a> across the UK that can help with recommending these.<\/p>\n\n\n\n\t\t<section id=\"block_6be7ec6dcd3a7f5f1fddc6e68e62f1b7\" class=\"Inner InnerButtons\" >\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\t\t\t\t\t<div class=\"row justify-content-center justify-content-md-center\">\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t\t\t\t\t<span class=\"InnerButtons__button\">\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/women-outdoors\/\" class=\"Button Button--orange \" target=\"_self\" >\n\t\t\t\t<span class=\"Button__text\">\n\t\t\t\t\tVisit our OS Women Outdoors Hub\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"Button__arrow\">\n\t\t\t\t\t\t<svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<g>\n<path d=\"M5 12H19M19 12L12 5M19 12L12 19\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n<\/g>\n<\/svg>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<\/a>\n\n\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t\t\t\t\t<span class=\"InnerButtons__button\">\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/guides\/adventure-hiking-groups-for-women\/\" class=\"Button Button--orange \" target=\"_self\" >\n\t\t\t\t<span class=\"Button__text\">\n\t\t\t\t\tA List of Women\u2019s Adventure &amp; Hiking Groups to Join in the UK\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"Button__arrow\">\n\t\t\t\t\t\t<svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<g>\n<path d=\"M5 12H19M19 12L12 5M19 12L12 19\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\n<\/g>\n<\/svg>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<\/a>\n\n\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t<\/section>\n\n\t\n\n\n<h3 class=\"wp-block-heading\" id=\"h-winter-isn-t-a-barrier\"><strong>Winter Isn\u2019t a Barrier <\/strong><strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">We often think of Winter as a dead season but just look to nature, its is a regenerative one and this can be a brilliant way to look at your relationship with getting outdoors in the colder months.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking outdoors won\u2019t magically take away all your menopause symptoms, but it can drastically help, and I\u2019d highly recommend taking the first few steps outside to see!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Follow Jenn&#8217;s adventures on Instagram<a href=\"https:\/\/www.instagram.com\/mj.outdoor.adventures\"> @mj.outdoor.adventures<\/a> or on Facebook: <a href=\"https:\/\/www.facebook.com\/profile.php?id=61555634948892\">MJ Outdoor Adventures<\/a> <\/p>\n\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t<div class=\"MetaShare\">\n\n\t\t\t<button id=\"likeButton\" data-nonce=\"37a019a5d7\" data-postid=\"20040\" class=\"Button Button--default Button--icon likeButton\"><span class=\"likeButtonText\">Like this guide<\/span><svg width=\"21\" height=\"20\" viewBox=\"0 0 21 20\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M10.4947 3.09742C8.5448 1.39335 5.66108 1.04464 3.42166 2.95804C0.999337 5.02773 0.647396 8.5134 2.56291 10.9783C3.29002 11.9139 4.70917 13.3196 6.07302 14.6069C7.45283 15.9092 8.82946 17.1399 9.50834 17.7411C9.51258 17.7449 9.51691 17.7487 9.5213 17.7526C9.58512 17.8092 9.66457 17.8796 9.74074 17.937C9.83194 18.0057 9.96286 18.0909 10.1377 18.1431C10.3701 18.2124 10.62 18.2124 10.8524 18.1431C11.0272 18.0909 11.1581 18.0057 11.2493 17.937C11.3255 17.8796 11.405 17.8092 11.4688 17.7526C11.4732 17.7487 11.4775 17.7449 11.4817 17.7411C12.1606 17.1399 13.5373 15.9092 14.9171 14.6069C16.2809 13.3196 17.7001 11.9139 18.4272 10.9783C20.3353 8.52288 20.0377 5.01032 17.5597 2.95074C15.2954 1.06872 12.4424 1.3927 10.4947 3.09742Z\" fill=\"#186571\"\/>\n<\/svg>\n<\/button>\n\t\t\t<div class=\"row justify-content-center MetaShareSocial\" aria-label=\"Share\">\n\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t<a href=\"#\" role=\"button\" aria-label=\"X\" class=\"Button Button--default MetaShareSocial__button MetaShareSocial__button--x\" id=\"share-twitter\">\n\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\"><g transform=\"translate(-173 238)\"><path d=\"M18.9.75h3.68l-8.04,9.213L24,22.5H16.594l-5.8-7.6L4.156,22.5H.474l8.6-9.854L0,.75H7.594L12.837,7.7ZM17.61,20.291h2.039L6.486,2.843H4.3Z\" transform=\"translate(173 -237.625)\" fill=\"currentColor\"\/><\/g><\/svg>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"col-auto\">\n\t\t\t\t\t<a href=\"#\" role=\"button\" aria-label=\"facebook\"  class=\"Button Button--default MetaShareSocial__button MetaShareSocial__button--f\" id=\"share-facebook\">\n\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\"><g transform=\"translate(-89 238)\"><path d=\"M14.186,24V13.2h3.279L18,8.4H14.186V6.062c0-1.236.032-2.462,1.759-2.462h1.749V.168A19.34,19.34,0,0,0,14.671,0C11.5,0,9.508,1.989,9.508,5.64V8.4H6v4.8H9.508V24Z\" transform=\"translate(89 -238)\" fill=\"currentColor\" fill-rule=\"evenodd\"\/><\/g><\/svg>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div id=\"likeCount\" class=\"likeCount\">Liked by <span id=\"likeCountValue\">1<\/span> users<\/div>\n\n\t\t\t\n\t\t\t\t<hr class=\"MetaShare__hr\" \/>\n\n\t\t\t\t<div class=\"MetaShareAuthor\">\n\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"120\" height=\"160\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/11\/jenn1.jpg\" class=\"MetaShareAuthor__avatar wp-post-image\" alt=\"\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/11\/jenn1.jpg 1200w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/11\/jenn1-225x300.jpg 225w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/11\/jenn1-768x1024.jpg 768w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/11\/jenn1-1152x1536.jpg 1152w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2025\/11\/jenn1-810x1080.jpg 810w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" \/>\n\t\t\t\t\t\t\t\t\t\t\t<p class=\"MetaShareAuthor__name\">\n\t\t\t\t\t\t\tBy Jenn Phillips\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"MetaShareAuthor__desc\">\n\t\t\t\t\t\t\t<p>Jenn is a full-time walk leader and the founder of MJ Outdoor Adventures, based in Kent and working across the UK. Her work focuses on women\u2019s wellbeing through walking, community and nature, with particular emphasis on menopause-informed support. She brings lived experience of early menopause and long-term hormonal health to her work in the outdoors and has led hundreds of women on group walks. Find out more at <a href=\"https:\/\/www.mjoutdooradventures.co.uk\">www.mjoutdooradventures.co.uk<\/a><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\t\t<\/div>\n\t\t<\/article>\n\t","protected":false},"excerpt":{"rendered":"<p>Embrace menopause walking to combat winter blues. Understand how staying active can boost your emotional stability.<\/p>\n","protected":false},"author":15,"featured_media":20055,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[209],"activities":[90,37,16,397],"locations":[17],"class_list":["post-20040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-os-champion","activities-uk-hiking","activities-nature","activities-wellbeing","activities-women-outdoors","locations-all-of-great-britain"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Why Winter Walking is a Menopause Superpower - OS Maps Discover<\/title>\n<meta name=\"description\" content=\"Embrace menopause walking to combat winter blues. 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