How to Stay Active During Menopause? – Fanka

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How to Stay Active During Menopause?

How to Stay Active
During Menopause?

Back-Friendly Workouts & Tips

Answered By Fanka Editor Kay Wei | May 14th, 2025 | 6 Min Read

Answered By Fanka Editor Kay Wei | May 14th, 2025 | 6 Min Read

I get it—menopause can feel like an unexpected plot twist where your body’s rules suddenly change, and you’re left wondering how to keep active, manage weight gain and bloating, and actually get some sleep. In this article, I’ll give it to you straight: we’ll dive into why these changes happen, discuss back-friendly exercises to help with managing pain and discomfort, nutrition and sleep hacks that actually work, mood boosters you can use right away, plus how your new Fanka leggings can become your secret weapon for feeling supported and confident year-round.

What’s Really Going On?

Interval Walking: Walking is the ultimate health hack. If you’re already getting your daily steps in—awesome! Try mixing 2–3 minutes of a brisk pace with 1–2 minutes of easy strolling. This interval approach raises your heart rate to burn more calories without jolting your spine.

Pool Workouts: Water’s buoyancy takes pressure off your back while still giving you a great workout. Gentle pool walking or water aerobics can improve strength, balance, and quality of life in postmenopausal women.

Core Moves That Protect Your Back: Skip crunches—go for dead bugs and bird-dogs instead. These exercises engage your core without compressing your lower back, helping stabilize your spine and ease discomfort.

Strength Training (Twice a Week): Lifting light to moderate weights two times per week preserves muscle mass and bone density—crucial since muscle naturally declines after menopause according to PMC. Focus on chair squats, wall push-ups, and resistance-band rows, aiming for
8–12 reps until you feel challenged.

Eat to Thrive, Not Just to Survive

Protein Power: Aim for 20–30 g of protein at each meal (think Greek yogurt, chicken, beans) to support muscle repair and keep you full longer.

Fiber & Healthy Fats: Aim for 20–30 g of protein at each meal (think Greek yogurt, chicken, beans) to support muscle repair and keep you full longer.

Hydration: Drink at least eight glasses of water daily—hydration boosts metabolism, aids digestion, and can even help with hot flashes.

Protein Power

Fibers & Healthy Fats

Hydration

Eat to Thrive, Not Just to Survive

Protein Power: Aim for 20–30 g of protein at each meal (think Greek yogurt, chicken, beans) to support muscle repair and keep you full longer.

Fiber & Healthy Fats: Aim for 20–30 g of protein at each meal (think Greek yogurt, chicken, beans) to support muscle repair and keep you full longer.

Hydration: Drink at least eight glasses of water daily—hydration boosts metabolism, aids digestion, and can even help with hot flashes.

Sleep Hacks You Can Start Tonight

Consistent Schedule: Go to bed and wake up at the same times every day to regulate your body clock and reduce insomnia.

Wind-Down Routine: One hour before bedtime, ditch screens—read, stretch, or meditate instead.

Cool, Dark Environment: Keep your room under 70 °F and use blackout curtains to minimize night sweats and light disturbances.

Lifting Your Spirits

Feeling sad or unmotivated? You’re not alone, and these quick wins can help:

Buddy System: Schedule walks or pool sessions with a friend for accountability and social connection.

Mini Meditations: Five-minute guided breathing breaks can lower stress and ease hot flashes.

Celebrate Every Win: Track your workouts, walks, or even hydration in an app or journal—each checkmark is a dopamine boost.

Your Fanka Leggings: More Than Just Cute

Slip into those Fanka leggings and feel the difference:

Our Body Sculpt Leggings deliver targeted compression around the knees to stabilize joints and ease discomfort during movement; its high-waisted design provides firm abdominal coverage and lower-back support to help you maintain proper posture; and the Powerband Resistance Leggings feature built-in resistance bands across the thighs and hips, engaging muscles with every squat and step to boost your daily calorie burn and support weight management.

You’ve got this! By blending low-impact, back-friendly movement, strength training, nourishing nutrition, solid sleep habits, and mood-boosting tactics—while rocking your Fanka leggings—you’ll turn menopause from a hurdle into a new chance to feel strong, energized, and empowered.

4 Kommentare

very good

You provide such valuable insights on navigating menopause and staying active! These tips are constructive, and I’m definitely looking forward to trying Fanka leggings as a supportive tool in my future workouts!

This article is so helpful! I’ve been struggling to find motivation to exercise during menopause, and the advice about breaking workouts into shorter sessions really made a difference for me. I started doing 10-minute walks and gentle stretches in the morning, just like the article suggested, and I already feel more energized throughout the day.

Finally, advice that gets what we’re going through. I’ve been dealing with gluteal tendinopathy and that nagging ache in my hip, but the Fanka leggings really help support the area during walks and strength training.

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