If there's a 'MAGIC BULLET' for self care, this may be it.
- Maddie
- Sep 9
- 4 min read
There’s a kind of magic in putting one foot in front of the other. It what we were designed to do.
A daily walk might not sound glamorous, but for women, especially those entering the Crone Zone, it is one of the most powerful, accessible, and transformative practices available.
Whether you’re strolling through your neighbourhood, rambling across a field (as I tend to do), or wandering a wooded path, the simple act of walking touches nearly every aspect of your health—physical, mental, and even spiritual.
WHY WALKING MATTERS MORE IN THE CRONE ZONE
Menopause changes the terrain of a woman’s body. As estrogen levels drop, our risk of heart disease rises, our bones become more vulnerable to thinning, and metabolism slows.
These changes can feel daunting, but they also invite us into a new relationship with our bodies—one where gentle, consistent care makes all the difference. Walking, as it turns out, is tailor-made for this stage of life.
Studies show that walking improves cardiovascular health by lowering blood pressure, cholesterol, and inflammation—three of the most important markers for long-term heart health (Harvard Medical School, 2022).
It also helps maintain bone density, which is crucial in reducing osteoporosis risk, especially after menopause when bone loss accelerates. The act of weight-bearing—even something as simple as walking—signals to the body: keep these bones strong.
But walking doesn’t just work on the body—it transforms the mind. Have you ever noticed how a walk seems to clear the cobwebs of your thoughts.
Research confirms this: walking improves memory, focus, and creativity. In fact, Stanford University found that walking increased creative thinking by up to 60%.? I know I get most of my ‘ideas’ when out in Nature walking the dogs.
It’s also a proven mood booster. Walking helps regulate cortisol, the stress hormone, while stimulating endorphins, serotonin, and dopamine—the natural brain chemicals that lift mood and calm anxiety.
A large study published in JAMA Network Open (2021) found that adults who walked at least 7,000 steps per day had a 31% lower risk of depression.
I wasn’t much into the 10k step following until recently when I decided it was quote a good ‘goal’ to strive for, providing a 'focus'. I did one of those questionnaires online that reveal the exact number of steps suit my body needs – it came out as 9,100 … which takes time, because with the dogs sniffing and stopping, it’s more of a brisk stroll, but then I constantly remind myself that speed is not the main criteria, movement and enjoyment is …. Because if I enjoy it, I’ll do it consistently!
Incidentally, I don't always make those 9,100 steps but don't beat myself up about it, because even 910 steps is movement - we do what we can and what fits easily into our day; this attitude reduces the stress of feeling the pressure of 'having to' do something and reduces the power of 'must' and 'should' ..... words which too often appear in our thoughts.
It’s not about speed or steps counted on a watch; it’s about giving yourself the gift of movement, clarity, and connection each day.
For women navigating the hormonal shifts of post-menopause—sometimes accompanied by mood swings, sleep disruption, or anxiety—the natural emotional support of walking is invaluable.
Beyond science, walking has long been recognized as a spiritual act. Philosophers, mystics, and poets have praised walking as a way to open the heart and quiet the mind. John Muir once said, “I only went out for a walk and finally concluded to stay out till sundown, for going out, I found, was really going in.”
Walking outdoors helps us reconnect with the rhythms of Nature—breathing in fresh air, noticing the shifting sky, feeling the ground beneath our feet. It invites us to slow down, reflect, and listen inwardly.
I will often use my walk as a ‘meditation’ and for a few minutes focus on my senses: what can I see, hear, feel, smell, how does the ground feel beneath each step, how are my feet connecting with the ground. By exercising our basic senses we ‘inspire’ that 6th sense we each have, think of it as ‘gym for your intuition’.
You don’t need a marathon plan—just consistency. Aim for 20–30 minutes a day, most days of the week. Here are a few tips to make it joyful and sustainable:
Walk with intention: Start with a deep breath and a simple affirmation, like
“Each step brings me strength and balance.”
I always suggest we ‘chat to our cells’, because to our body, we are the voice of the Goddess and it will listen, hear and respond.
Change the scenery: Explore local parks, riversides, or even just different streets in your neighbourhood. Novelty keeps the brain sharp.
Walk with a friend—or alone: Both have benefits. Companionship offers connection; solitude provides reflection.
Sync with nature: Try walking at sunrise or sunset for a daily dose of natural beauty and grounding.
Listen inward: Let your walk be screen-free whenever possible, so you can tune into your body, breath, and surroundings. I do take my iPhone with me to shoot short videos for the Crone Zone. However, I very rarely use it for anything else when walking.
So, lace up those shoes, open the door, and step into your power.
Walking is not only medicine for the body; it’s nourishment for the mind and soul.
With every step, you reclaim strength, joy, and the wisdom of being fully present in your own skin.
I’ve been a fan for many years. Here is an 18 page 'newsletter' I wrote on walking a couple of years ago, full of tips that might inspire you:
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