Introducing the Menopause Mile: Join Our 90-Day Walking Challenge to Move, Connect, and Thrive
Part of the beauty of getting older is knowing yourself more deeply, your values, your boundaries, your voice.
And then, just as things start to make sense, your body changes in ways no one warned you about.
Hot flashes out of nowhere. Sweat-soaked sheets in the middle of the night. Words that used to come easily now suddenly… don’t. Moments that feel like they belong to someone else.
You catch yourself wondering: What’s wrong with me? Am I the only one feeling this way?
And still, you keep showing up. At work. For your family. For everyone else who needs you.
Somewhere in the middle of all that, it’s easy to put yourself last.
But it matters that you don’t.
That’s where the Menopause Mile comes in, a small, simple way to put yourself first again. To take a breath, take a walk, and reconnect with your body at your own pace.
And the best part? You’ll be walking alongside other women who get it.
Take the first Step
🧭 What is the Menopause Mile?
It’s not a race.
It’s not a fitness tracker goal.
It’s not one more thing to get right.
The Menopause Mile is a 90-day walking challenge designed to help you move your body, clear your head, and feel just a little more like yourself again.
It’s one small habit—walking five days a week—done with intention, not perfection.
You choose the pace. You choose the place.
We’ll walk with you.
👟 Why Walking?
Walking is simple, accessible, and surprisingly effective.
Even short, consistent walks can help reduce hot flashes, boost your mood, improve sleep, and protect your heart and bones.
But more than that, it gives you space.
To think. To breathe. To return to your body when it feels unfamiliar.
This isn’t about burning calories (although that’s great, too). It’s about building a relationship with yourself that includes care.
📋 How It Works
Starting August 1, you’ll be walking alongside women around the world who are in or entering menopause.
Here’s how it works:
Walk 5 times a week, aiming for 1–1.5 miles per day, or around 30 to 40 minutes
Track your walks, mood, and symptoms using The Owl App
Join the WhatsApp community to connect, ask questions, and share motivation
Use the Menopause Workbook to track symptoms and reflect on your experience
Earn digital badges as you reach milestones like your first week, halfway point, and 90-day finish
There’s no leaderboard. No pressure.
Just a consistent practice to help you build a habit that supports your health, your mood, and your sense of self—long after the challenge ends.
🌱 Why Join?
Joining the Menopause Mile helps you:
Ease common menopause symptoms through consistent, low-impact movement
Build a sustainable habit of care
Track how you feel over time and start to notice meaningful patterns
Connect with other women in this same life stage—who actually get it
Feel less alone in a season that can be confusing, invisible, or overwhelming
📚 The Science Behind It
The Menopause Mile is grounded in research—and designed to help you take evidence-based action.
The CDC recommends 150 minutes of moderate-intensity physical activity per week to improve heart health, support bone density, and boost mood.
Research from the Journal of Mid-Life Health shows that regular walking can reduce vasomotor symptoms like hot flashes and night sweats.
A clinical review published in PubMed confirms that physical activity helps maintain bone strength and reduces the risk of osteoporosis and fractures.
A 2023 systematic review found that regular exercise—including walking—improves sleep quality and reduces anxiety in midlife women.
✅ How to Join
Getting started is simple:
1. Register using the form below. We’ll invite you to the WhatsApp Community for additional onboarding instructions.
Secure your spot and receive your welcome message.