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?
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.
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:
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.
Pilates focuses on a few key ideas (2):
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:
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.
BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!
The best Pilates for menopause is an exercise that will tackle the weakest areas and those most impacted by the condition.
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:
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 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:
However, higher-impact exercises, such as running, jumping rope, or doing jumping jacks, are even better for boosting bone strength.
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.
Absolutely! Pilates focuses on core strength, body control, and flowing movements. These principles can help manage menopause symptoms. Pilates:
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.
As women age, their levels of testosterone decline. Low levels of testosterone can lead to (9):
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.
Menopause causes low estrogen levels. The drop in estrogen can lead to (11):
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!
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):
These exercises are also great for improving posture and alignment.
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:
The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
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:
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 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.
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 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.
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. 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). 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):Frequently Asked Questions
Is Pilates good for preventing menopause weight gain?
Does Pilates help you lose weight?
How many calories can I burn doing Pilates?
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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.