WalkFit vs Jogging – What’s Better for Menopausal Fitness?

Struggling to find the right workout during menopause? Here’s the quick answer:

• WalkFit is a low-impact, joint-friendly option perfect for managing fatigue, joint discomfort, and fluctuating energy levels. It’s easy to incorporate into your daily routine and supports bone health, heart health, and mental well-being.
• Jogging offers higher calorie burn, better bone-strengthening benefits, and improved cardiovascular fitness. However, it’s more demanding, with a higher risk of joint strain and longer recovery times.

Quick Comparison

Factor	WalkFit	Jogging
Impact Level	Low-impact, gentle on joints	High-impact, may strain joints
Calorie Burn	Moderate (~150 calories/30 mins)	Higher (~2x more calories per minute)
Bone Health	Supports bone density	More effective for bone stimulation
Joint Suitability	Ideal for joint pain or discomfort	May aggravate joint issues
Energy Requirements	Suited for low-energy days	Demanding, especially with fatigue
Recovery Time	Minimal	Longer recovery needed

Key takeaway: WalkFit is ideal for a sustainable, gentle routine, while jogging suits those seeking more intensity and calorie burn. You can even combine both for flexibility and variety. Let’s dive into the details to find what works best for you.

Pain Free Walking & Running for Midlife & Menopause – 25 mins

How Menopause Affects Exercise

Menopause brings about changes that can reshape how your body responds to, recovers from, and sustains exercise. These shifts affect everything from strength and endurance to motivation and recovery time.

Physical Changes During Menopause

Menopause significantly impacts physical fitness. One notable challenge is the loss of bone density. Women can lose up to 10% of their bone density within the first five years after menopause. This loss increases the risk of osteoporosis, affecting about 1 in 10 women over 60, with nearly half of women in this age group experiencing fractures due to the condition.

The decline in oestrogen levels also changes muscle composition and joint health. Lower oestrogen can lead to fatigue and reduced motivation to exercise. Hormonal shifts may also cause inflammation and reduce synovial fluid, resulting in stiffness and joint discomfort. These factors make high-impact activities harder to manage.

Joint and muscle pain is common, with around 67% of menopausal women reporting these symptoms. Women in their 50s are particularly prone to dropping out of regular physical activity, and among female runners, 83% report that menopause has affected their performance.

Dr Vonda J. Wright, an orthopaedic surgeon, highlights the importance of addressing these changes:

“Musculoskeletal symptoms during menopause can often be silent, devastating and permanent unless addressed. By educating one another and taking steps to invest in health both before and during menopause, midlife can be an amazing time of life for women.”

These physical shifts often intertwine with mental and lifestyle changes, creating additional challenges.

Mental and Lifestyle Changes

Menopause doesn’t just affect the body – it influences mental health and lifestyle habits too. Hormonal fluctuations can lead to stress, anxiety, and depression, all of which can sap the motivation to exercise. Emotional struggles, such as feeling self-conscious about weight gain, are also common and can discourage physical activity.

The My Menopause Centre captures this experience:

“Emotional symptoms such as feeling self-conscious and low about your body image, particularly if it’s because of weight gain during the menopause, are incredibly common and can also put you off exercising.”

Interruptions in exercise routines can amplify these challenges. Studies show that 24% of women experience a drop in self-confidence after just one or two weeks away from their workouts. Additionally, 43% report weight gain, and 55% notice that their eating habits worsen during these breaks. This often leads to a shift from active to more sedentary lifestyles, with 39% of women becoming less active. Unfortunately, this inactivity is linked to increased anxiety and depressive symptoms.

Another hurdle is adjusting expectations. Many women feel frustrated when they can’t maintain their previous fitness levels, not realising that their bodies are undergoing a significant transformation.

However, there is a way forward. Fitness expert Amanda Thebe offers a reassuring perspective:

“The menopause isn’t a cave, it’s a tunnel – with light at the end of it.”

Understanding that these changes are a natural part of menopause can help you make better choices about exercise. Instead of forcing yourself into activities that no longer suit your body, consider options like WalkFit or jogging – approaches that align with your body’s evolving needs.

WalkFit: Pros and Cons

Menopause often brings challenges like joint discomfort and reduced muscle mass, making it crucial to find exercises that cater to these changes. WalkFit stands out as a practical option, offering a structured and approachable way to stay active during this time.

WalkFit Benefits

WalkFit is easy to access and gentle on the body. Unlike high-impact exercises that can be tough on sensitive joints, walking provides a low-impact alternative that suits most fitness levels and physical conditions.

Studies highlight its benefits for bone health. For instance, post-menopausal women who walked 1.6 kilometres three times a week over eight weeks saw measurable improvements in bone density markers and oestrogen levels (6.46 ng/L). Another study revealed that 30 minutes of daily walking reduced the risk of hip fractures by 40% .

“Walking can stop the loss of bone mass for those with osteoporosis”, says Michael A. Schwartz, MD, from Plancher Orthopedics & Sports Medicine.

The cardiovascular perks are equally compelling. Walking one to two miles daily has been shown to lower blood pressure by nearly 11 points within 24 weeks. Similarly, 30 minutes of walking each day can reduce stroke risk by 20%, while walking for two and a half hours weekly may lower heart disease risk by 30% .

Mental well-being also gets a boost. A brisk 20-minute walk, five times a week, significantly reduces the likelihood of depression. In one survey, 75% of women reported that walking improved both their physical and mental health.

Cognitive benefits are another plus. A study involving 6,000 women aged 65 and older found that those walking 2.5 miles daily experienced just a 17% decline in memory, compared to a 25% decline in women walking less than half a mile weekly.

WalkFit is also incredibly convenient. It requires no special equipment beyond comfortable shoes and can easily fit into daily routines, whether it’s a quick morning stroll, a lunchtime outing, or an evening wind-down.

Still, like any exercise, WalkFit has its limitations.

WalkFit Drawbacks

Despite its advantages, WalkFit’s lower intensity might not meet the fitness goals of those seeking advanced cardiovascular conditioning. A brisk 30-minute walk burns around 200 calories, which may not be enough to combat menopausal weight gain for some. Additionally, while walking is great for the lower body, it doesn’t provide the same muscle-building benefits as strength training.

While 91% of walking programmes helped improve at least one menopause symptom in a study of 7,500 midlife women, certain symptoms, such as hot flashes, may not be significantly alleviated by walking alone .

Getting Started with WalkFit

Starting small is key. Begin with a manageable 10-minute walk each day and gradually increase the duration. This approach is particularly helpful in addressing fatigue and joint discomfort linked to menopause.

For the best results, aim for 150 minutes of moderate-intensity activity per week, which can be broken into shorter sessions if needed. Many women find morning walks helpful for regulating their sleep–wake cycle, which can be disrupted during menopause.

Safety and comfort are important. Wear supportive footwear and choose well-lit, safe walking routes. To maintain a moderate intensity, aim for 7,000–9,999 steps daily at a pace of about 100 steps per minute – fast enough to hold a conversation but not sing .

Social support can make a big difference. Joining a walking group or finding a walking buddy can add accountability and make the activity more enjoyable.

Mindful walking, where you focus on your breathing, body sensations, and surroundings, can further enhance the stress-relieving and mood-lifting effects.

Adjust your routine based on your energy levels. On days when menopause symptoms leave you feeling drained, even a gentle 10-minute stroll can help. On more energetic days, consider increasing your pace or walking for longer.

“Walking is a powerful tool that can help you manage some of the challenges that menopause throws your way. So, lace up your sneakers, pump up the jams, find a safe spot, and get moving. Your body and mind will thank you for it”, advises Naomi Braun, MPH, MSW.

Next, we’ll explore how jogging compares in terms of benefits and challenges.

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Jogging: Pros and Cons

For those looking for a more energetic alternative to WalkFit, jogging provides a vigorous option. While WalkFit focuses on low-impact ease, jogging steps up the intensity, offering significant benefits for those who can handle the added strain. However, it’s important to weigh these benefits against the potential risks.

Jogging Benefits

Jogging is a high-impact activity that promotes bone health, preserves muscle mass, and supports cardiovascular function. These benefits are especially important for women navigating menopause, as this stage often brings challenges like bone density loss and heart health concerns. Studies suggest that just 1–2 minutes of high-intensity activity daily – such as running for pre-menopausal women or slow jogging for post-menopausal women – can improve bone health.

Jogging also plays a role in protecting the heart. Women who go through early menopause are at a 40% higher risk of coronary heart disease. Additionally, without regular exercise, women may lose up to 8% of their muscle strength per decade starting at age 30. Jogging’s higher impact helps counteract this loss more effectively than lower-intensity activities.

Beyond physical health, jogging burns more calories and releases endorphins, which can improve mood and alleviate stress – a welcome boost during the often challenging menopausal years.

Jogging Drawbacks

On the flip side, jogging’s high-impact nature can put extra strain on joints, a concern for the 67% of menopausal women who report joint and muscle aches. Hormonal changes during menopause can also increase the risk of tendon injuries, particularly in the hamstrings, glutes, and Achilles tendons, as decreased oestrogen levels affect collagen production and tensile strength.

Heart palpitations, experienced by 41% of perimenopausal women, can be another issue. Exhaustion and sleep disturbances, which affect 84% of menopausal women, may make jogging feel overwhelming. Recovery times also tend to be longer during menopause, and 83% of female runners have reported that menopause impacted their running performance.

Making Jogging Work for Menopause

To continue jogging during menopause, it’s essential to adapt to your body’s changing needs. Amanda Thebe, a Personal Trainer and member of the North American Menopause Society, offers this advice:

“Learning to work with your menopausal body is key…Runners love structure, but there’s a tendency to stick doggedly to a programme, regardless of how you’re feeling. While your plan might say three 10K runs a week, your body might be screaming.”

Here are some practical tips to make jogging more manageable during menopause:

• Assess your energy levels daily on a scale of 1 to 10 and adjust your workout accordingly.
• Spend 15–20 minutes warming up to ease stiff joints.
• Stay hydrated throughout the day to counteract dehydration from night sweats and hot flushes.
• Schedule runs during cooler times of the day to minimise the effects of hot flushes.
• Incorporate strength training and consume adequate protein (1–1.2g per kilogram of body weight daily) to aid muscle repair.

High-intensity interval training (HIIT), such as hill sprints, can offer a mix of cardiovascular, metabolic, and musculoskeletal benefits while including recovery periods.

As Amanda Thebe wisely says:

“The menopause isn’t a cave, it’s a tunnel – with light at the end of it.”

WalkFit vs Jogging: Making Your Choice

Choosing between WalkFit and jogging depends on your fitness level, health needs, and personal preferences.

Side-by-Side Comparison: WalkFit vs Jogging

Here’s a quick comparison of WalkFit and jogging, highlighting their key differences:

Factor	WalkFit	Jogging
Impact Level	Low-impact, gentle on joints	High-impact; the body absorbs roughly 3× its weight with each landing
Injury Risk	Lower risk of injury	Higher risk, especially for joints and tendons
Calorie Burn	Moderate (about 150 calories per 30 minutes)	Burns more than twice the calories per minute
Bone Health	Supports bone density through weight-bearing movement	Higher impact may stimulate bone health more effectively
Joint Suitability	Suitable for those with joint discomfort	May aggravate existing joint issues
Energy Requirements	Manageable, even on low-energy days	More demanding, especially when feeling fatigued (84%)
Accessibility	Easy to incorporate into daily routines	Requires more energy and planning
Heart Health	Helps reduce risks of diabetes, high cholesterol, and high blood pressure	Offers similar cardiovascular benefits in less time
Recovery Time	Minimal recovery needed	Typically requires longer recovery periods

Deciding Based on Your Needs

Your choice between WalkFit and jogging should align with your personal circumstances. For those new to exercise or returning after a break, WalkFit is a great place to start. Interestingly, 79% of women during perimenopause and menopause choose walking as their primary form of exercise, likely due to its practicality and ease.

Joint health is another key consideration. Many menopausal women experience joint discomfort, making WalkFit’s low-impact nature a safer option. For women with osteoporosis, avoiding high-impact activities like jogging is particularly important.

Fatigue is also a common challenge, with 84% of menopausal women reporting exhaustion. On low-energy days, WalkFit offers a gentler, more adaptable option, allowing you to adjust your pace and intensity without the pressure of maintaining a specific speed or distance.

If time is a factor, jogging does burn calories more quickly. However, WalkFit can seamlessly fit into your daily life – whether it’s walking to the shops, taking the stairs, or even during a walking meeting.

When choosing your workout, consider exercises that address menopause symptoms like bone loss, joint aches, and fluctuating energy levels. If building bone density is your priority, jogging’s higher impact may be beneficial. On the other hand, if you’re aiming for a sustainable, low-risk fitness routine, WalkFit might be the better option.

Using Both WalkFit and Jogging Together

Why choose one when you can combine both? A mix of WalkFit and jogging can add variety and flexibility to your fitness routine, letting you adapt to your body’s changing needs during menopause.

Start with regular WalkFit sessions to establish a foundation, then incorporate short jogging intervals when your energy levels and joint comfort allow. WalkFit’s low-impact nature makes it easy to maintain, even on days when you’re feeling less energised. Over time, you can develop a balanced routine that includes walking most days and varying your pace or terrain to keep things interesting.

Pay attention to how your body feels each day and adjust accordingly. Some days might call for a gentle WalkFit session, while others may be perfect for a more vigorous jog. You can even mix the two within a single workout – begin with a WalkFit warm-up, add brief jogging intervals, and return to walking for recovery.

Seasonal changes might also influence your routine. During the colder months, when energy and motivation may dip, WalkFit can be a more appealing option. As spring arrives and energy levels naturally increase, you might feel ready to incorporate more jogging.

Combining WalkFit and jogging creates a balanced approach to managing menopause challenges. Remember, consistency matters more than intensity. A steady WalkFit routine, complemented by occasional jogging, is more sustainable than sporadic bursts of high-intensity exercise followed by long breaks.

“The best exercise for you is the one you’ll actually do. So whether it’s running, walking, or both, pick the one you like best”.

This combination can form the foundation of a flexible, long-term fitness plan as you navigate the changes of menopause and beyond.

Conclusion: Your Menopause Fitness Plan

Creating a fitness plan during menopause doesn’t have to be complicated. Regular exercise can help prevent weight gain, lower the risk of diseases, strengthen your bones, and improve your mood. Whether you prefer WalkFit, jogging, or a mix of both, the key is to take that first step and get moving.

Choose activities that match your current fitness level, joint health, and energy patterns. WalkFit is a straightforward and reliable option, especially on days when your energy might be lower, allowing you to stay consistent without overexertion.

If jogging appeals to you for its higher intensity and bone-strengthening effects, keep in mind that short bursts of high-intensity activity are more effective for bone health than long, steady runs. This means you don’t need to spend hours exercising to see results.

Flexibility is essential during this phase. Some days might call for a gentle WalkFit session, while others could be ideal for a more invigorating jog. Alternating between the two can help you maintain a balanced and sustainable routine.

Don’t forget to incorporate strength training into your plan. After age 50, muscle loss accelerates, with a decline of 5% to 10% of muscle mass per decade. Adding resistance exercises to your routine can counteract this and help maintain strength as you age.

Start with activities that feel right for your body, and remember that staying consistent is more important than pushing for intensity. Focus on exercises that make you feel strong, energised, and confident as you embrace this new chapter of life.

Your fitness plan isn’t just for today – it’s a foundation for the years ahead.

FAQs

How can I combine WalkFit and jogging for a balanced fitness routine during menopause?

To maintain a well-rounded fitness routine during menopause, try mixing brisk walking with jogging to tap into the unique perks of both activities. Walking at a steady pace is gentle on your joints, boosts heart health, and may even help stabilise mood swings often associated with hormonal changes. Jogging, meanwhile, can enhance endurance, promote bone strength, and support weight management.

A practical schedule might include walking three to four times a week for 30–60 minutes, paired with one or two shorter jogging sessions. You could even incorporate intervals of faster running to gradually build stamina. The key is to pay attention to how your body feels, tweak the intensity when needed, and prioritise consistency to keep your routine enjoyable and sustainable.

How can I adapt my jogging routine to reduce joint discomfort during menopause?

To reduce joint discomfort while jogging during menopause, begin with a good warm-up. Dynamic stretches, such as leg swings or lunges, can prepare your body for movement, while gentle stretches at the end help with recovery. Choose softer surfaces like grass or dirt paths to ease the strain on your joints. Pay attention to your body – if you feel discomfort, slow your pace or take a break. Staying hydrated and eating a balanced diet that includes anti-inflammatory foods, such as walnuts and flaxseeds, can also be beneficial for joint health. Above all, prioritise comfort and adapt your routine to what feels right for you.

How does menopause affect bone health, and can WalkFit or jogging help protect it?

Menopause often brings a noticeable drop in bone density due to reduced oestrogen levels, a hormone essential for keeping bones strong. In fact, women can lose as much as 20% of their bone mass within the first five years after menopause, which significantly raises the chances of developing osteoporosis and experiencing fractures.

Engaging in activities like WalkFit or jogging can make a real difference in preserving bone health. Brisk walking, as a weight-bearing exercise, helps maintain bone strength and lowers the likelihood of osteoporosis. Jogging, with its higher impact, takes it a step further by stimulating bone growth and improving density, especially in areas such as the spine. Making either of these activities a regular habit can help counteract menopause-related bone loss and promote healthier bones in the long run.