Movement Snacks as a Non-Pharmacological Approach to Symptom Management and Lifestyle Adaptation in Menopausal Transition: A Qualitative Study

<i>Introduction:</i> The menopausal transition is accompanied by physical, cognitive, and emotional changes that affect daily life. While medicalized approaches dominate, little is known about how short, embodied practices may support women in this period. This study evaluates women’s experiences with Zarina del Mar’s Movement Snacks practice. <i>Methods:</i> Twenty-two women aged 34-69 years (M = 49.41, SD = 11.96) participated in semi-structured interviews after practicing Zarina del Mar’s Movement Snacks. Interviews were conducted via Zoom in March-April 2025 and lasted 30-80 minutes. Data were thematically analyzed to identify common patterns of meaning and individual differences. <i>Results:</i> Five themes were identified: (1) insufficient knowledge and guidance on health during the menopausal transition, (2) low reliance on conventional medical systems, (3) preference for self-directed and non-medical approaches, (4) integration of short movement practices instead of conventional exercise, and (5) reported benefits such as improved flexibility, proprioception, joint mobility, body awareness, and emotional regulation. <i>Discussion:</i> The findings suggest that the Movement Snacks practice is perceived as an accessible strategy to support midlife women’s well-being. Its brevity and adaptability allow integration into everyday life, offering a non-medicalized framework for addressing challenges associated with the menopausal transition. <i>Conclusion:</i> Zarina del Mar’s Movement Snacks practice appears to be a supportive tool for women during the menopausal transition. Future studies should combine qualitative and quantitative approaches to further evaluate its health-related impact.