Finding Joy in Movement: My Hiking Reflection and Wellness Tips
Finding Strength in the Climb: My Hiking Adventure in Piombino
Yesterday, I laced up my hiking shoes and headed out for a 5.25 km trek in Piombino, a gorgeous coastal town with breathtaking trails. Most of the hike was manageable, but then came the challenge: a steep 200-meter hill. My legs burned, and I definitely doubted myself for a moment. But step by step, I made it to the top—and let me tell you, the sense of accomplishment was worth every bit of effort. Hiking uphill is never easy for me, but I’ve grown to appreciate the challenge. It’s tough in the moment, but I’m always glad I did it.
This got me thinking about how crucial movement is for all of us, especially for those managing type 2 diabetes, menopause, or perimenopause. You don’t have to hike like me—the key is finding ways to move that you enjoy, because the benefits are huge.
Why Movement Matters: The Science
Exercise isn’t just about working up a sweat; it’s about taking care of your whole self. And it’s especially powerful for people dealing with type 2 diabetes, menopause, or perimenopause. Here’s how:
Type 2 Diabetes
When you move, your muscles use glucose for energy, which helps lower your blood sugar levels. Plus, physical activity boosts insulin sensitivity, making it easier for your body to manage blood sugar. Regular exercise also reduces HbA1c levels—a marker of long-term blood sugar control—and lowers the risk of complications like heart disease.
Science backs this up: aerobic activities like walking, hiking, or dancing, paired with resistance exercises, improve blood sugar control. And you don’t need to overdo it—just 30 minutes of moderate movement a day can make a difference. Hiking, for example, not only burns calories but also engages major muscle groups, keeping your metabolism on point.
Menopause and Perimenopause
The hormonal shifts during menopause and perimenopause can bring challenges like weight gain, mood swings, and bone loss. Exercise helps tackle these issues head-on:
Stronger Bones: Weight-bearing activities like hiking build bone density, reducing the risk of osteoporosis.
Better Mood: Movement releases endorphins, the "feel-good" hormones, helping to ease anxiety and depression.
Weight Control: Regular exercise offsets a slowing metabolism, making it easier to manage your weight.
Studies also show that exercise can help reduce hot flashes and improve sleep quality. Activities like yoga or hiking aren’t just great for your body—they’re a balm for your mind and spirit too.
The Key: Find What Moves You
Here’s the thing: you don’t need to conquer a steep hill to reap the benefits of exercise. It’s about finding something you love and making it part of your routine. Here are some ideas:
Walking: A simple, accessible way to get moving and soak in some nature.
Yoga: Gentle flows like Stråla Yoga help with flexibility and stress relief.
Dancing: A fun way to get your heart rate up and lift your mood.
Swimming: Easy on the joints and a great full-body workout.
Whatever you choose, the goal is to move regularly and enjoy it. It’s not about perfection—it’s about showing up for yourself, one small step at a time.
Reflecting on the Journey
Looking back on my hike, I’m reminded that every step counts. Whether it’s up a steep hill or just around your neighborhood, movement is a gift you give to yourself. It’s not just about the physical perks—it’s about feeling strong, resilient, and joyful.
If you’re navigating type 2 diabetes, menopause, or perimenopause, let movement be your ally. Start with something that feels doable, celebrate your progress, and remember—it’s not about how far or fast you go. It’s about moving in a way that makes you feel good.
And hey, if you need inspiration or support, I’m here. Let’s keep moving together, one step at a time.