Menopause Awareness Month: Walking through the menopause.

A blog brought to you by Jenn Phillips – Walk Leader at MJ Outdoor Adventures

October marks Menopause Awareness Month, with World Menopause Day on 18th October – which is a great excuse to talk about something that I am deeply passionate about. Still often a taboo subject, but thankfully changing, menopause and nature can go hand in hand.

For many women, perimenopause and into the menopause can be a turbulent time. Symptoms can range from hot flushes, night sweats, and fatigue, to anxiety, brain fog, and changes in mood or confidence. On top of these physical and emotional changes, many women also feel invisible in a society that doesn’t talk enough about menopause. It can feel overwhelming and isolating with your body and mind changing and feeling different every day.

But I’ve learned that nature has the power to change this story.

Finding wellness outdoors

I lead a women’s walking group in Kent, where women of all ages come together to walk, talk, and reconnect with themselves. Our walks range from woodland paths to coastal trails, from gentle strolls to more challenging hikes – but they all share the same purpose: creating space for women to explore safely while feeling supported, seen, and uplifted. I call them Women’s Wellness Walks.

I’m biased but walking is about so much more than exercise. Walking together gives us the chance to switch off from daily pressures. Be that work, childcare, family issues or simply just getting out of the house. Out on the paths, we can pause everyday routines, find space to relax, enjoy the countryside and share time and conversations with each other.

While menopause can leave you questioning your body and your identity, walking side by side women of every stage in life you can rest assured you are not alone. The power of walking side by side and being able to have open conversations without the direct face to face eye contact is amazing.

Why walking works for hormonal health

Science supports what we all know too: movement, nature, and connection are powerful allies during menopause..

• Movement matters – Regular walking supports cardiovascular health, keeps bones strong, and helps manage weight – all vital during and after menopause, especially as bone density starts to drop.
• Nature restores – Studies show that spending time outdoors lowers cortisol (the stress hormone), helps balance mood, and improves sleep.
• Connection heals – Talking openly with others who “get it” can ease feelings of isolation, boost confidence, and create lasting friendships.

Building spaces for women

This year, I’ve also been fortunate to work with Explore Kent highlighting the King Charles III coastal path with women’s walks. It’s exciting for me to see organisations recognise and invest in women’s health. I recently completed a trail venture with a high street chain for wellness walks based on menopause support. Seeing women come together, some of whom hadn’t walked in nature for years, and leave with brighter smiles, new connections, and practical tips for self-care, has been incredible. It shows how powerful even a few hours outdoors can be.

And this is only the beginning. My hope is to continue creating opportunities for women to feel the benefits of walking and to make conversations about menopause, and all aspects of female life and health as natural as the paths we explore.

Upcoming women’s wellness walks in Kent

Our walks run throughout the year across Kent, and we welcome women of all life stages, regardless of age. Our women’s walks are on average 5 miles, with others being longer challenges or shorter strolls. We put on two walks a month for women’s walks (a weekend and weekday) and two walks for our mixed group. Octobers women’s walk is:

• Biddenden, Woodlands and Vineyards, Sunday 26^th October at 10am

If you’d like to join us, or simply find out more, please visit Hikes – MJ Outdoor Adventures or find us on Instagram or Facebook under MJ Outdoor Adventures