physis outdoor training

Partner Meeting in Bratislava!

The Women Walking 4Health journey continued with an inspiring partner meeting in Bratislava, Slovakia, hosted by OTI Slovakia on 21–22 April 2026.

It was an amazing experience to meet with our partners, exchange ideas, share experiences, and discuss the progress of the project. During the meeting, partners reflected on the recruitment of participants, the implementation of the walking training sessions, the reactions of the women who took part, and the overall acceptability of walking as a supportive activity during menopause and postmenopause.

The meeting also gave partners the opportunity to review what has already been completed, identify what is still pending, and plan the next steps, especially regarding the evaluation of the walking training programme.

A key part of the discussion focused on the lessons learnt from the project implementation: what worked well, what could be improved, and how this valuable experience can support future initiatives. Partners also exchanged ideas about open street events, community activities, selected walking routes, possible obstacles, and strategies to make walking training safe, inclusive, and enjoyable for women.

The Bratislava meeting strengthened collaboration among partners and highlighted the shared commitment to promoting walking as a simple, accessible, and meaningful way to support women’s health and wellbeing.

We are grateful for this wonderful opportunity to connect, reflect, and move forward together!

👉 Join us in promoting physical activity and mental well-being for midlife women through the simple, effective power of walking
physis outdoor training, as the European Erasmus programme coordinator of the project , aims to promote physical activity in menopausal and postmenopausal women through walking.

👉 Women Walking 4 Health project has received funding from the European Union’s Erasmus+
💪 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 | Walking Training in Action!

The Women Walking 4Health programme was successfully implemented across the three partner countries, promoting walking as a simple, accessible, and meaningful way to support women experiencing menopause and postmenopause.

A total of 60 women participated in structured walking training sessions across 3 locations, taking part in a programme designed to improve physical and mental well-being through gradual progression, safe walking practices, hydration, appropriate footwear, and social support.

In Greece, physis outdoor training delivered the local implementation in Polygyros, Chalkidiki, combining both theoretical and practical training. Participants were introduced to the programme’s aims, completed the necessary health and consent forms, and received guidance on correct walking technique, safe route selection, hydration, clothing, footwear, and the use of smart watches and health apps.

The practical sessions included group walks in different settings, such as the stadium and the mountain, creating variety and motivation. Each session included warm-up exercises, stretching, walking at a comfortable pace, periods of higher intensity, heart rate monitoring, the talk test, cool-down activities, and group discussion.

Through this intervention, women were encouraged to build confidence, stay active, and gradually make walking part of their everyday lives as a sustainable and enjoyable health practice.

Walking together, supporting health, and inspiring more women to move!

👉 Join us in promoting physical activity and mental well-being for midlife women through the simple, effective power of walking
physis outdoor training, as the European Erasmus programme coordinator of the project , aims to promote physical activity in menopausal and postmenopausal women through walking.

👉 Women Walking 4 Health project has received funding from the European Union’s Erasmus+
💪 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/

🚶‍♀️ Empowering Midlife Women Through Community Walking

📢 We are thrilled to introduce our "Train the Trainer" programme designed specifically for Walk Leaders supporting women through menopause and postmenopause.

👉 This isn't just about leading exercise; it is about supporting women through a major biological and psychosocial transition. As a Walk Leader, you act as a facilitator, safety guardian, and community builder.

Key Learning Objectives:
➡️ Understanding Barriers: We address real challenges like fatigue, joint pain, and confidence issues, helping trainers adapt programmes to reduce these hurdles.
➡️ Safety & Planning: From risk assessments to route planning, we prioritize safety elements like lighting, terrain, and weather adaptations.
➡️ Effective Monitoring: Learn to use the "Talk Test" to ensure participants stay in the safe "brisk walking" zone where they can talk but not sing.
➡️ Building Community: Our goal is to create an inclusive atmosphere where women feel safe, seen, and supported.

👉 Join us in promoting physical activity and mental well-being for midlife women through the simple, effective power of walking

physis outdoor training, as the European Erasmus programme coordinator of the project , aims to promote physical activity in menopausal and postmenopausal women through walking.

👉 Women Walking 4 Health project has received funding from the European Union’s Erasmus+

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/



OTI Active Austria physis outdoor training

On Sunday, 31 August, Polygyros became the heart of the project!

💪 Inspiring stories were also shared by women already experiencing menopause, who encouraged others to embrace the power of physical activity during this stage.

🚶‍♀️ became more than an event. It became a movement for active, healthy living at every age.

physis outdoor training, as the European Erasmus programme coordinator of the project , aims to promote physical activity in menopausal and postmenopausal women through walking.

👉 Women Walking 4 Health project has received funding from the European Union’s Erasmus+

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/



Active Austria OTI physis outdoor training

On Sunday, 31 August, Polygyros became the heart of the project!

👟 The 5 km walk was dedicated to women in special stages of life such as menopause, a time when many may have hesitated to begin exercising. With only their shoes and their smiles, women and men joined the event and learned about the many health and wellbeing benefits of walking training.

🙏 We were honored to welcome Mayor of Polygyros Giorgos Emmanouil and Member of Parliament Giannis Giorgos, who addressed participants and underlined the importance of being active at every stage of life.

🙏 A big thank you to the local authorities, organisations, volunteers, and of course all the participants who made this project a true celebration of health, empowerment and community.

became more than an event. It became a movement for active, healthy living at every age.

physis outdoor training, as the European Erasmus programme coordinator of the project , aims to promote physical activity in menopausal and postmenopausal women through walking.

👉 Women Walking 4 Health project has received funding from the European Union’s Erasmus+

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/



OTI Active Austria physis outdoor training

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

📅 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

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/

Workshops during the study visit in Greece covered the basics of mountain hiking and preparation tips as well as safety and confidence, how to navigate in the mountains, handle unexpected situations and map-reading exercises. Common barriers women face in hiking were addressed too. Slovak and Austrian participants who facilitated the workshops served as a source of motivation for others and contributed to the learning experience by sharing new knowledge and skills. 💪✨ Don’t worry — after all those brain gains in the workshops, we made time for a well-deserved rest... and a little city stroll to stretch our legs. 🏙 Active Austria OTI physis outdoor training #3huts #2huts #otislovakia #euactive #activeaustria #physistraining #erasmus #erasmusplus #erasmussport #hiking #womenhiking #womenpower #hikingaustria #hikingslovakia #hikinggreece