119. Walking: The Free Health Habit That Actually Matters After 40

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Walking is one of the simplest—and most underrated—ways to support your health after 40. In this episode, we’re talking about how daily walking can benefit cardiovascular health, metabolism, stress, sleep and your circadian rhythm, plus how to get more steps into your day without adding another “workout” to your schedule.

We’ll cover:

Why 7,000 steps a day may be a more meaningful target than 10,000
How walking supports metabolic and cardiovascular health
Why outdoor walks and natural light can benefit your circadian rhythm and sleep
Simple ways to build walking into your day—even if you’re busy, tired or sedentary

Ready to stop guessing about your health & hormones?

The Perimenopause Method is my 12-week personalized coaching experience for women 40+ who are tired of conflicting advice and want a clear plan that actually fits their body.

Learn more + apply HERE.

Mentioned on this episode:

Check out the FitBit I use to track steps HERE!

Walking for Midlife Movement

If you’re a woman over 40 who’s sick of all the complicated wellness advice or 10-step daily routines, today we’re talking about something that’s free and doable — even when you’re juggling work, kids, spouse, pets, and the hormone changes that come with perimenopause.

Most importantly, it’s something you will enjoy.

We’re talking about walking.

Now before you skip this episode and roll your eyes at the idea of something so simple, most Americans with desk jobs especially are only averaging about 4,800 steps, which is not ideal. And if you don’t know how many steps you’re taking, you’ll want to keep listening.

One of the most powerful tools we give our clients is not a fancy gadget or functional test – it’s telling them to walk more.

It’s backed by real research (you’re going to hear some stats shortly), and best of all — you can do it with your partner, friends, kids, dog, and outside in fresh air. No membership required.

Why Movement Matters for Women Over 40

Let’s dig into some of the research + why it matters for women over 40 especially

One major meta-analysis found that adults who took about 7,000 steps per day had ~ 47 % lower risk of death from any cause compared to those who only did ~2,000 steps.
The same study showed a 25 % lower risk of cardiovascular disease, 38 % lower risk of dementia, and 14 % lower risk of type 2 diabetes — again compared with low-step groups.
I’ll also link a study showing that walking lowers overall cancer risk by up to 26%.
What that means: If you’re in your 40s and dealing with hormone changes and metabolic shifts – which you are — moving more isn’t optional. It’s vital. Being sedentary increases risk of chronic diseases. That’s not to scare you – it’s to empower you – because walking is something you can control.
For women over 40, this becomes extra important because: hormonal shifts can impact cardiovascular risk, stress tends to accumulate, recovery takes longer — walking is low-impact, doable, and has multiple benefits.

Walking Outdoors is Key

Here’s why walking outside + natural light matters

Walking outdoors does more than burn calories. When you walk outside in natural light (morning, afternoon, evening) you’re aligning your body’s circadian rhythm (which is often thrown off in perimenopause.
Without sunglasses especially, you receive natural light cues — that supports your nervous system, mood, alertness. This helps with stress regulation, which in turn supports hormones, sleep, and recovery.
Walking is good for your cardiovascular health (heart & vessel health), metabolic (better calorie burn, better glucose regulation) and nervous system (stress buffer, mood booster, helps with brain clarity).
On the tracking side: I’m a fan of some data (go back to last week’s episode where I covered the things that I personally track). So you could use a fancy ring like the Oura Ring but you could use something like a FitBit which is what I use or a basic Pedometer to track your steps. The key: accountability + hitting your daily target.
The reason I like tracking this even if it’s just a trial period – is because many people don’t realize how little they’re moving. We’ve had clients say “oh wow—I’m not walking more than 3,000 steps most days – so it gives them a starting point. Working your way up to 4000, 5000 or more is the goal. And we’re not chasing perfection, we’re chasing consistency.

Walking Conveniently Fits Into a Busy Lifestyle

How do you fit walking into your busy life?

Maybe you have a desk job, Zoom calls, a commute. And you may be tired. So here’s my recommendation:
- Start: 10 minutes, three times a day. That’s 30 minutes total.
  - Right after morning coffee/breakfast, take a 10-minute walk.
  - Mid-afternoon, step away from screens for 10 minutes.
  - Evening, after dinner, 10 more minutes.
  - If you walk at a medium pace, that’s typically between 3,000 – 4,000 steps
- Level-Up: Once 10/10/10 is comfortable, bump to 15-20 minutes each session. Eventually aim for 20-30 minutes each and you’ll start to love those walks.
- You can listen to a podcast (hopefully mine), music or imagine this – no input at all – just listen to the sounds around you. We can do 1 task at a time vs. constantly multi-task.
- Goal: Ultimately aim for 7,000 steps per day (or more) — but even moving from 3,000 to 5,000 makes a difference.
Make it relational: Walk with your husband while the kids play, walk the dog, if you’re at your kids baseball practice, walk around the field instead of sitting to chat with other moms, It becomes connection time, stress relief, movement.
And then other smart choices are take the stairs vs. the elevator, when you run errands, park a little further from the stores, go to the grocery store vs. ordering online once in awhile.
Think of walking as not “extra workout” but “built into life.” You’re not “exercising”—you’re living better and doing something so beneficial to your body.

So let’s recap the specific benefits for you as a woman with changing hormones…

Cardiovascular health: With perimenopause your estrogen changes, your cardiovascular risk begins to shift. Walking helps maintain vessel health, improves blood flow, lowers resting heart rate, and supports healthy blood pressure.
Metabolism: while strength training is key for muscle mass maintenance, walking supports this to a different degree, it also helps with glucose handling, calorie burn — and in a low-impact way. And if your lift weights 2-4x/week (which I hope you do), walking complements your strength work.
Nervous system/stress recovery: Walking outside, moving your body, getting fresh air — that helps lower cortisol, helps your brain recover, helps with mental clarity (hello brain fog). There is so much out there about lowering cortisol – you don’t need supplements to do that. You need better habits.
Circadian rhythm & sleep: Exposure to natural light during walks helps regulate your sleep-wake cycle. Better sleep = better hormone balance, better recovery, better mood.
And the best part — it’s free.
So here’s what I want you to do this week: pick three 10-minute windows of time to walk.
Track your steps (you can use a simple phone step-counter or ring/pedometer). At the end of each day or week assess: “How many steps did I actually take?”
Then reflect: “How did I feel? More alert? Less stressed? Better mood? Sleep deeper?” Because you’ll start noticing the ripple effect.
Walking is one of the smartest free investments you’ll make.
Make it simple, sustainable and effective.

And if you need help getting personalized coaching and support, to implement perimenopause specific diet and lifestyle habits, as well as assess labs to get a plan tailored to your individual needs, apply to work with us in TPM – we’re open for August enrollment.

Alright, that’s it for today. Remember: movement is medicine — but it doesn’t have to be so complicated.

Start today. Walk for 10 minutes. Then do it again and again. Build the habit and watch how your body and symptoms respond. Share this with a friend and I’ll see you next time.

Claudia Petrilli is the host of Perimenopause Simplified podcast and an Integrative Nutrition Health Coach helping high-achieving women 40+ navigate perimenopause with clarity and confidence. After being dismissed by doctors in her 20s over debilitating periods and unexplained health issues, she took her health into her own hands and never looked back. When perimenopause brought a new wave of symptoms in her late 30s, she used that same evidence-based approach to feel like herself again.

She’s the creator of The Perimenopause Method, her signature coaching program, where she helps women rebuild the foundations — nutrition, movement, sleep, and stress — that actually support their hormones through this transition, while also teaching them to self-advocate and make informed choices about their care. Because you don’t have to just get through midlife, you can thrive in it.