- Your 50s bring new changes to your body and health, making healthy habits more important than ever.
- An afternoon walk can boost heart health, steady blood sugar, improve energy and strengthen your bones.
- Stay consistent by wearing comfortable shoes, walking with a friend and exploring new routes.
They say age is just a number—and in many ways, it is. But turning 50 can feel like a milestone, marked by physical changes as you approach or enter the later stages of menopause. This natural phase of life influences overall health and well-being, with symptoms ranging from hot flashes and shifts in metabolism to reduced bone and muscle strength.
Menopause can also bring a wave of hormonal changes, including dips in energy that make the afternoon slump feel even worse. Instead of reaching for yet another coffee to power through brain fog, experts agree that one simple habit can have a bigger impact on your energy levels while also supporting healthy aging. Keep reading to learn how one small change in your afternoon routine can make a meaningful difference in your health after 50.
Why Walking Helps Support Healthy Aging After 50
It Supports Heart Health
“An afternoon walk outdoors, even just 15–20 minutes, can be one of the most impactful and accessible habits for heart health,” says Sarah Mathis, DO. Walking offers a wide range of health benefits, especially for supporting heart health, which becomes a major priority after 50 when the risk of heart disease rises. Physical activity, including brisk walking, has been shown to lower blood pressure and increase HDL (“good”) cholesterol. These effects help support long-term heart health and overall well-being.
It Helps Manage Blood Sugar
Menopause and later age are linked with a greater risk of developing type 2 diabetes. Fortunately, going for an afternoon walk—especially after a meal—can help support healthy blood sugar levels. Walking helps move blood sugar from the bloodstream into muscles, where it’s used for energy, making it an effective way to regulate blood sugar. This can help prevent mid-afternoon dips in energy and may reduce your overall risk of developing type 2 diabetes.
It Increases Energy Levels
Walking in the afternoon offers unique benefits compared to other times of the day. “The afternoon timing is key: it breaks up sedentary patterns from the day, supports circadian rhythm alignment—which is tied to hormone balance—and provides a natural boost in energy and mood during that common mid-day slump,” says Mathis. For example, one study found that regular exercise, including walking, was associated with reduced fatigue, a common symptom of perimenopause.
It Reduces Risk of Osteoporosis
Considering that osteoporosis affects 1 in 5 women over 50, it’s important to adopt habits that can reduce your risk. Walking is a low-impact, weight-bearing exercise that can help strengthen bones. In fact, research shows that people who walk more have a lower risk of osteoporosis compared to less active individuals. By taking a walk in the afternoon, you can also break up sedentary periods—which are linked to poorer aging—further supporting bone and muscle health.
How Much You Should Walk
If you’re ready to add an afternoon walk to your routine, you may be wondering just how much you need to do for these health benefits. “Women over age 50 should aim for at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) or 75 minutes of vigorous aerobic activity per week,” recommends Randy Gould, M.D. Broken into smaller increments throughout the week, this amounts to around 20 minutes of brisk walking per day—perfect for a quick walk during a work break or after you get home.
How to Make It a Habit
If you’re ready to make afternoon walks a regular part of your routine, these tips can help you stay consistent:
- Gear Up: Though walking is generally inexpensive, investing in a comfortable pair of walking shoes will make your walks more enjoyable. If you plan to walk during or after work, keep a pair stashed under your desk so you’re ready to go.
- Find a Walking Buddy: Exercising with a partner helps keep both of you accountable. Plus, social connections are also linked with longevity, so it’s a win-win. Pets also make great walking companions, since they count on you for their daily activity.
- Use Entertainment: If you prefer solo walks, consider downloading podcasts or an e-book to keep you entertained while you get your steps in.
- Change Your Walking Route: Walking the same trail or route through your neighborhood can become boring over time. By changing your walking route from time to time, this can keep things interesting.
Other Habits For Healthy Aging
Getting your daily steps isn’t the only habit that can help you thrive in your 50s and beyond. Here are a few other ones to consider adopting:
- Prioritize Protein: In addition to moving your body, eating more protein may help minimize muscle loss that naturally occurs in our 50s and beyond. Studies suggest that your protein goal post-menopause should be at least 1.0 to 1.2 grams of protein daily per kilogram of body weight (0.45–0.55 g/lb/d) in order to measurably reduce muscle loss.
- Don’t Forget About Fiber: Constipation is one of many side effects of menopause, so keep things moving by meeting your fiber goals. It can also help keep your cholesterol levels in check to reduce heart disease. Increase your fiber intake by eating more fruits, vegetables, whole grains and legumes—and aim for at least 25 grams per day.
- Catch Some Zzz’s: Older age can make it harder to get quality sleep, especially with hot flashes and insomnia that come with menopause. To support better sleep, exercise earlier in the day, optimize your sleep environment, limit alcohol and caffeine and adopt a relaxing wind-down routine before bed.
- Manage Stress: “Chronic stress and burnout deeply impact heart and hormone health, especially during and after menopause,” says Mathis. Walking just so happens to be a great stress reliever, but deep breathing, mindfulness and yoga are other great options.
Walking Plan to Try
The Best 7-Day Walking Plan to Boost Energy Levels, Created by Certified Trainers
Our Expert Take
Living a vibrant, healthy life in your 50s and beyond is built on the foundation of good habits. Experts agree that one habit women in their 50s should adopt is a daily afternoon walk. This simple healthy habit comes with a wide range of health benefits, including better heart health, blood sugar, energy levels and stronger bones. Even better, you don’t have to commit to hour-long walks to gain these perks—just 15 to 20 minutes of brisk walking per day is all you need. So plan out your route, lace up and get moving!
