Women Walking 4Health, Everywhere in nature, Thessaloníki (2025)

21/08/2025

Myth-Busting Post: Too Late to Start Walking? Let’s Bust That Myth.

💬 You’re not too old. You’re not too tired. And you’re definitely not too late. Starting a walking routine in your 50s, 60s or even 70s is not only possible—it’s one of the best things you can do for your health during and after menopause.

🧠 Why walking now makes a big difference:

📌 Boosts brain function:
According to Harvard Health, regular walking increases blood flow to the brain and helps protect against cognitive decline—a common concern in post-menopausal years.

📌 Protects your bones:
As estrogen declines, bone density decreases. Walking is a weight-bearing activity that helps reduce bone loss and support joint health (source: National Osteoporosis Foundation).

📌 Reduces risk of heart disease:
Post-menopausal women are at higher risk of cardiovascular disease. The American Heart Association confirms that brisk walking just 30 minutes a day can lower blood pressure, improve circulation, and support heart health.

📌 Improves mood and energy:
Menopause can bring mood swings, fatigue, and anxiety. Walking releases endorphins, which help regulate mood and reduce stress—naturally.

💬 Real Talk:
You don’t need fancy gear, a gym, or a perfect body to start.
You just need shoes, 10–20 minutes, and the decision to show up for yourself.
Whether it’s around the block or through the park, every step is a step toward a stronger, more energized version of you.

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

physis outdoor training Active Austria OTI

14/08/2025

📅 August 31‼️
🏃‍♀️ Run Polygyros 2025! Every Step Counts‼️

This year, the 5 km route is dedicated to women who are in a special stage of life, such as menopause, and may hesitate to start exercising.
A natural period of change should not hold us back, but inspire us to embrace more movement, self-care, and connection with our bodies.

🚶‍♀️ We want to send the message that gentle movement and walking are powerful tools for well-being, for everyone, at any age and stage of life.

🚶‍♀️ Through gentle exercise, we can more easily face physical and emotional challenges, and rediscover our strength.

📢 We invite you to join and support this symbolic route.
💬 Remember: Movement is life and every step counts!

👉 Registration
https://polygyrosrun.gr/engrafi-registration/

👉 physis outdoor training as the European Erasmus programme coordinator of the project , aims
to promote a healthy lifestyle through walking in nearby environments as a means of exercising to encourage women to be physically active during menopause and postmenopause.

👉 WomenWalking4Heakth project has received funding from the European Union’s Erasmus+

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

physis outdoor training Active Austria OTI

05/08/2025

“Walking isn’t just exercise – it’s self-respect in motion.”

Menopause and post-menopause bring changes that can feel overwhelming: fatigue, brain fog, hot flashes, mood swings. But here’s something powerful: your daily walk can be your daily reclaiming.

It’s not about distance or pace — it’s about giving yourself space.

🚶‍♀️ A walk is:

- a moment to breathe
- a reset for your thoughts
- a reminder that your body is still strong, capable, and yours
- a quiet declaration: “I matter. My well-being matters.”

🌿 Try this:
Today, take a 15-minute walk just for you. No guilt, no tracking, no pressure.
Walk slowly. Notice the trees. Feel the air. Let your shoulders drop.

Let that movement be your meditation. Your reset button.
Because you’re not just surviving this chapter — you’re rewriting it.

🧡 You’re worth the time.

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

physis outdoor training Active Austria OTI

24/07/2025

"Menopause isn’t about slowing down. It’s about walking with intention, wisdom, and unapologetic confidence."

Tag a friend who needs this motivation! Let’s walk toward better health together! 💪

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

physis outdoor training Active Austria OTI

08/07/2025

Success Story 🌟

Sharon, from Australia, regained her mobility and confidence. After roadblocks from pain and lockdown, she took gentle steps back into walking—and transformed her health. 💪

‘I wasn’t exercising due to pain, but now I’m back walking every day!’ – Sharon

Background: Sharon joined during lockdown, weighed down by hip pain, high cholesterol, and extra 4 kg, nearly gave up on exercise due to pain.
What she did: Switched to a plant-forward diet (fish, veggies, no dairy except yogurt), increased water intake, and started daily walking.
Results: Lost 4 kg, improved cholesterol and hip pain, and now regularly enjoys bush walks in nature.
Her tip: "Keep moving, even if it’s gentle. Walking restored my pain-free mobility and brought me back to the outdoors."

Source: https://www.mymenopausetransformation.com/success-stories/i-wasnt-exercising-due-to-pain-but-now-im-back-walking-every-day/

📢 Learn more about the project:

👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

physis outdoor training Active Austria OTI

01/07/2025

"Motion is emotion—walk through the changes and rise stronger."

Tag a friend who needs this motivation! Let’s walk toward better health together! 💪

📢 Learn more about the project:

👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

physis outdoor training Active Austria OTI

24/06/2025

Walking Safely in the Summer Heat ☀️

🚶‍♀️ Summer is perfect for outdoor walks—but staying safe in the heat is key! Here’s how to enjoy your steps while keeping your body cool, hydrated, and protected:

✅ Walk Early or Late
Avoid peak heat (11 a.m. – 4 p.m.). The best time is before 10 a.m. or after 6 p.m. when it’s cooler and UV exposure is lower.

💧 Hydrate Smart
Drink water before, during, and after your walk—even if you’re not thirsty. Add a pinch of salt or drink a light electrolyte mix for longer walks.

🧢 Protect Yourself
Wear a hat, sunglasses, and light-colored, breathable clothes. Apply SPF 30+ sunscreen on exposed skin 20 minutes before heading out.

🌳 Choose the Right Route
Look for shaded parks, tree-lined paths, or water-side trails. Bonus: more scenic = more relaxing! 😌

🎒 Don’t Forget
Bring a reusable water bottle, a small towel, and listen to your body. If you feel dizzy or overheated—pause immediately and find shade.

💬 Walking is healing—but safety comes first.

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

physis outdoor training Active Austria OTI

11/06/2025

Menopause & Movement: What to Bring Along!

If you're in the menopause phase and ready to embrace outdoor walks or light training, here’s a quick checklist of essentials to bring along:

✔️ Comfortable walking shoes – supportive, cushioned, and kind to your joints
✔️ Breathable layers: Your body temperature may fluctuate, so dress in light, moisture-wicking clothes
✔️ Water bottle: Hydration is key for energy and hormonal balance
✔️ Sun protection: Hat, sunglasses, and sunscreen to protect your skin
✔️ Walking poles (optional): Great for joint support and posture
✔️ Small towel or cooling cloth to manage hot flashes on the go
✔️ Healthy snack, especially if your walk is longer than 30–45 minutes
✔️ Fitness tracker (optional) to monitor steps, heart rate, and progress

👉 Taking care of your body during menopause starts with small, empowering steps. Let movement become your self-care routine.

👣 Every step counts. Every step is enough.

👉 Tag a friend who needs this motivation! Let’s walk toward better health together! 💪👟

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

26/05/2025

33rd International Congress on Physical Education & Sport Science

🙏It was a pleasure to take part in the round table discussion “Sustainable Sports, Tourism, and Active Mobility: the Three Pillars of Green Cities”, moderated by Panagiota Balaska.

🚶‍♀️I had the pleasure of presenting our Erasmus+ Sport project, "WomenWalking4Health", which empowers women in menopause and postmenopause to become more physically active through walking and motivational techniques. The project is designed to reduce barriers to movement and support women in feeling stronger, healthier, and more confident in their daily lives.

The round table discussion brought together a variety of inspiring initiatives that promote sustainability and active living.
👉 Vasilis Ntakouris presented the REBOUND Erasmus+ project, which explores how circular economy practices can be integrated into basketball clubs.
👉 Eleni Anoyrkati shared insights from the Nudging2Move initiative, highlighting how gentle behavioral nudges can make walking and cycling more appealing and accessible in urban environments.
👉 Dr. Dimitrios Nalbantis introduced the WalkingBus Erasmus+ Sport project, which supports safe and eco-friendly commuting for schoolchildren.
👉 Kostas Alexandris spoke about the DEPART Interreg Europe Project, which focuses on developing sustainable sports tourism across Europe.

👟 Walking may seem small, but it can make a big difference and this project is all about helping women feel stronger, healthier, and more connected.

👉 The , and are the European Erasmus programme partners of the project Women Walking 4Health.

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

20/05/2025

Walking isn't just movement. It's medicine. It's mindfulness. It's momentum.

✅ Start small – stay consistent: Even 10 minutes a day can create a habit.
✅ Pair it with pleasure: Listen to music, a podcast, or just the birds.
✅ Walk your mood: Feeling low? Walk slow. Feeling strong? Pick up the pace.
✅ Track your wins: Steps, time, or simply “I did it.” Every walk counts.
✅ Celebrate your strength: Every step is a reminder — your body is still capable and worthy.

🤝 Builds community
Grab a friend, join a group, or just smile at someone on the trail. You’re not alone.

👣 Every step counts. Every step is enough.

👉 Tag a friend who needs this motivation! Let’s walk toward better health together! 💪👟

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

12/05/2025

🌍 28th International Congress of Physical Education & Sport

🙏A huge thank you to the Northern Greece Physical Education Teachers Association for the warm welcome at this year’s congress!

👟 We were thrilled to present our Erasmus+ Sport project, Women Walking 4Health, supported by Erasmus+ Sport. The project encourages women going through menopause and postmenopause to embrace walking as a simple and powerful way to stay active, not just for physical health, but for mental well-being too.

👟 Walking may seem small, but it can make a big difference and this project is all about helping women feel stronger, healthier, and more connected.

👉 The , and are the European Erasmus programme partners of the project Women Walking 4Health.

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

06/05/2025

When the body changes, but identity feels left behind

For many women, menopause isn't just a physical change, it's a deeply emotional and psychological shift. The daily routine is disrupted, energy levels fluctuate, and the sense of self often feels uncertain.

This experience mirrors what many professional athletes go through when they retire from sport.
The routine that once gave structure and purpose is suddenly gone. The body no longer performs the way it used to. And the question arises:
"If I'm no longer who I was, who am I now?"

In both cases, this transition can feel like losing a part of oneself but it also holds the potential for profound renewal.

One of the most accessible and healing practices during this time is walking.
It may seem simple, but walking is powerful:
✔️ It clears the mind and reduces anxiety.
✔️ It supports heart and bone health.
✔️ It reconnects you with your body gently and safely.
✔️ It offers space to reflect, breathe, and process change.
✔️ It reminds you that movement is still yours and always will be.

Whether you're moving through menopause or navigating life after a demanding athletic career, walking can be a quiet form of resistance and a return to yourself.

👣 Every step counts. Every step is enough.

👉 Tag a friend who needs this motivation! Let’s walk toward better health together! 💪👟

📢 Learn more about the project:
👉 https://womenwalking4health.eu/
👉 https://www.facebook.com/womenwalking4health/

Women Walking 4Health

21/08/2025

14/08/2025

05/08/2025

24/07/2025

08/07/2025

01/07/2025

24/06/2025

11/06/2025

26/05/2025

20/05/2025

12/05/2025

06/05/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category