Pilates for Menopause: A Gentle Yet Powerful Approach

Menopause brings a mix of physical and emotional changes, all of which are challenging. While some women sail through with few symptoms, others experience hot flashes, mood swings, weight gain, and more. Exercise is a natural way to combat these symptoms. But what’s the best approach? Can Pilates, with its focus on slow, controlled movements, really make a difference?

What Is the Impact of Pilates on Menopause? 

Pilates is gentle and adaptable regardless of fitness level. It’s a great option to stay active while also helping manage the symptoms of menopause. 

What Is Menopause?

Menopause happens when a woman’s periods permanently stop. This is due to a loss of ovarian function, leading to lower estrogen levels (1)]. Menopause happens in all women. Many experience symptoms for years before their last period. You may experience symptoms such as:

• Hot flashes
• Muscle and joint pain
• Hormone imbalances
• Sexual dysfunction
• Muscle stiffness

Women can spend roughly 40% of their lives in the post-menopausal years, or almost 30 years for many females (3). That’s what makes prioritizing your health and self-care so important during this period. 

What Is Pilates?

Pilates focuses on a few key ideas (2): 

• Paying attention to each movement
• Using your core muscles (belly and lower back)
• Making smooth and precise movements
• Controlling your breathing 

You can do Pilates on special equipment such as a reformer (which looks like a bed) or just on a mat or blanket.

Pilates has been shown to help improve:

• Muscle strength
• Flexibility
• Balance
• Overall well-being

It’s safer than some exercises as it avoids physical contact, which reduces the risk of injury. It’s grown popular over the years as you can customize it to fit you and your health goals, regardless of age and health status. This makes it an attractive way to stay active for menopausal women. 

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What Is the Best Fitness for Menopause?

The best Pilates for menopause is an exercise that will tackle the weakest areas and those most impacted by the condition. 

Strength Training

A natural part of aging is losing muscle mass (4). For women, the drop in estrogen during menopause makes changes in the body worse. After menopause, they lose muscle faster and tend to gain more fat.

The best way to slow this down and maintain or even build muscle after menopause is through strength training. Lifting weights builds muscle and increases strength, but it also improves balance and agility. 

There are many ways to build muscle. You can strength train with: 

• Gym machines
• Free weights
• Resistance bands
• Your own body weight

If you’re new to strength training, it’s a good idea to work with a personal trainer or join a class to learn safe techniques for building muscle.

Read more: Tackling Menopause Belly: Strategies for a Trim Waistline in 2023

Bone Building

Bone loss is another challenge with the estrogen drop during menopause (5). Exercise, particularly impact exercises, is the best way to reduce bone loss.

When you put stress on your bones, they respond by becoming denser. Better bone density as you age can help prevent osteoporosis and fractures. Activities such as these are great for keeping your bones healthy:

• Walking
• Dancing
• Pickleball 

However, higher-impact exercises, such as running, jumping rope, or doing jumping jacks, are even better for boosting bone strength.

Cardio

While increasing strength training is important after menopause, you shouldn’t skip cardio (6). Running, walking, swimming, or any activity that increases your heart rate is still necessary.

High-intensity interval training (HIIT) is a great cardio option post-menopause. HIIT involves alternating between short bursts of intense activity and recovery periods. It can help reduce belly fat, which lowers your risk of diabetes and heart disease.

HIIT is for all fitness levels. If you walk, try adding 30-second bursts of speed walking. If you run, mix in sprints.

Staying fit after menopause may take more effort, but you can stay strong and healthy at any age with the right exercises.

Is Pilates Good During Menopause?

Absolutely! Pilates focuses on core strength, body control, and flowing movements. These principles can help manage menopause symptoms. Pilates:

• Improves balance and reduces fall risk: Its focus on core strength and body awareness is beneficial for improving balance (7).
• Relieves stress and anxiety: The mind-body connection in Pilates promotes relaxation and reduces stress hormones.
• Increases flexibility: Pilates movements gently help maintain range of motion, despite potential menopause-related stiffness.
• Supports weight management: It may not burn as many calories as high-intensity workouts, but it builds lean muscle mass, supporting metabolism (8).

Does Pilates Help Hormonal Imbalance?

Pilates affects some hormones in the body. A protein that helps transport your sex hormones in the blood declines as women age. This protein helps transfer testosterone and estrogen into the body. 

Testosterone

As women age, their levels of testosterone decline. Low levels of testosterone can lead to (9):

• Decreased sex drive
• Depression
• Weakness

A recent study showed that women who participated in Pilates exercise for eight weeks saw an increase in sex hormone levels (10). Physical exercise that focuses on muscle control impacts hormones well and shows fat reduction. 

Estrogen

Menopause causes low estrogen levels. The drop in estrogen can lead to (11):

• Poor sleep
• Depression
• Cognitive decline
• Osteoporosis
• Decreased sex drive

Research has shown that Pilates may successfully help manage estrogen levels. Females also see an improvement in menopausal symptoms, such as fatigue, with Pilates.

Read more: The Menopause Diet 5 Day Plan To Lose Weight In No Time!

Pilates for Menopause Belly

What exercises are best for a menopause belly? Many women experience weight gain, particularly in the midsection, during menopause. While spot reduction is a myth, exercises that strengthen the core can help burn belly fat and tone the abdominal muscles. 

Try these Pilates exercises for a menopause belly (12):

• Sidekick: This classic Pilates move has you lying on your side. You engage your core through alternating leg kicks. 
• Scissor Kick: This exercise targets the entire core. With your arms at your sides and your legs up, you create a flutter motion to work the belly muscles.
• Plank Pike: The plank position uses all your belly muscles and is a great way to tackle menopause belly. 

These exercises are also great for improving posture and alignment. 

What to Avoid During Menopause

Exercise is essential when you’re going through menopause. However, you should keep a few things in mind so you can stay safe and healthy. Try to avoid:

• High-impact exercises: Things such as lifting weights and running can be hard on your bones and joints. They’re generally safe, but you’ll need to be cautious and focus on low-impact exercises. As you age, your risk for bone fracture increases (12).
• Getting too hot: Exercises can make hot flashes worse. Try to work out when it’s cool and wear light clothes. Take a break to cool down when you start to feel overheated.
• Not drinking enough water: It’s always important to stay hydrated, particularly during menopause. Make sure to drink plenty of water before, during, and after you exercise.
• Dieting too much: You want to eat healthily, but starving yourself isn’t the answer. Make sure you’re getting enough nutrients. Eat lots of fruits, vegetables, lean proteins, and whole grains.
• Not getting enough rest: Menopause can make you tired, so make sure you get enough sleep. It’s also important to take days off from exercise to allow your body to recover.
• Not taking care of your mental health: Exercise isn’t always enough to boost your mental health. Consider trying meditation, therapy, or support groups if you’re feeling anxious.

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Starting a Pilates for Menopause Routine

You can do Pilates for menopause at home with online videos or invest in sessions with a certified instructor. Look for videos or classes labeled “Pilates for menopause” or “Pilates for beginners”. Start slowly and gradually increase the frequency and intensity as your body adapts.

Some of the best Pilates for menopause include:

BetterMe Pilates

This low-impact exercise program offers a variety of mat-based and equipment-based workouts that are led by expert instructors. With customizable plans and anytime app access, you can improve your core strength, flexibility, posture, and mind-body connection, reduce your injury risk, and feel less stressed. Try the 7-day free trial, then subscribe monthly or yearly. Suitable for all fitness levels, BetterMe Pilates will help you feel stronger and healthier.

Pilates for Beginners over 60

Pilates is a low-impact exercise that’s perfect for seniors, improving health and mobility. With their doctor’s approval, beginners can start slowly (2-3 times a week) to enhance posture, flexibility, and strength. Chair and wall Pilates for the stomach are excellent for beginners, but it’s essential to listen to your body and consider professional guidance.

Easy Wall Pilates

Wall Pilates is a low-impact, adaptable form of Pilates that’s ideal for beginners and those with mobility issues. The full-body wall Pilates workout focuses on core engagement and stability. It also delivers a full-body workout with exercises such as wall bridges, scissors, and push-ups. Wall Pilates strengthens the core, relieves pain, and helps improve your posture. 

Pilates for Menopause at Home

Pilates is a great way to exercise at home. It’s convenient, effective, and budget-friendly. To start, you’ll need a quiet space, comfy clothes, and a non-slip mat. Learn about Pilates principles such as breathing, focus, core strength, and control. Do Pilates 2-3 times a week and be patient with yourself. You can do Pilates at home with just a little space and dedication.

Frequently Asked Questions

• Is Pilates good for preventing menopause weight gain?

While Pilates is beneficial, it isn’t always enough to prevent weight gain. Combine Pilates with a balanced diet and other forms of exercise, such as cardio and strength training, for weight management. 

• Does Pilates help you lose weight?

Studies have shown Pilates to have a positive effect on seniors. It helps burn body fat and improves whole-body health. In one study, participants saw improvements in their physical and mental health (13). 

• How many calories can I burn doing Pilates?

The number of calories burned depends on the individual. Our bodies burn calories at different rates based on our level of exercise and current body weights. We can estimate the following calories burned per hour (14):

• Beginner Mat Pilates: 170-250 calories
• Intermediate Pilates: Over 250 calories
• 120-pound person: 171 calories
• 150-pound person: 200 calories
• 180-pound person: 257 calories

The Bottom Line

Pilates is an excellent addition to a menopause fitness plan. It promotes core strength, flexibility, and body awareness, while also being gentle on the joints. Combine Pilates with a balanced diet and other forms of exercise for holistic menopause management.