How Pilates Can help to alleviate Symptoms of Peri and Post Menopause

“Exercise is a critical component of health and wellbeing at any age; however, it may be especially beneficial during and following menopause” (Davenport et al 2017)

Pilates supports both physical and emotional well being

Over the past few years, we have seen an increase in people talking about the menopause and an explosion of information in the public eye regarding this important topic.  It is fantastic that many more women are now talking about their own menopause journey and there is an increasing awareness and help available in several forms. Like so many things these days, there are many people jumping on the band wagon of promises with an abundance of new products available and techniques that claim they can help with symptoms. Some are probably plausible but, in my opinion, common sense should always be your first port of call: Good natural nutritional food, rest, relaxation, reducing stress, increasing laughter and lots of movement.

Each life stage requires a slightly different look and approach at the way we exercise for the best outcomes. The average age for women hitting Menopause in the UK (the one year after your last period) is 51. Perimenopausal symptons often start occuring up to 10 years prior to this. Coupled with an average life expectancy in this country of 82, this leaves us with a very large chunk of our lives to deal with.

Perimenopausal symptoms vary widely among women but often impact daily activities and overall well-being. Managing them requires a combination of lifestyle changes, medical advice, and physical activity.

Post menopause women experience an increased risk of heart disease, osteoporosis, genitourinary symptoms, loss of muscle mass and osteoarthritis. If we have better bone, muscle and heart health approaching the menopause then it is easier to manage any declines within these areas. 

Without intending to frighten or increase anxiety some statistics help us to illustrate the importance of exercising the best way for you in this period of life:

1 in 3 women over 50 will suffer from osteoporosis

In the 5 years after menopause a woman can lose up to 20% of their bone density

So, Why is Pilates Suitable for Women in Menopause ?

Pilates is a low-impact exercise method that emphasizes body awareness, strength, and flexibility. It suits women in peri and post menopause for several reasons:

• Gentle on joints: Pilates avoids high-impact movements that can stress aging joints.

• Improves core strength: Pilates really helps you to enhance your core strength. Core strength is crucial to correct movement in everything that we do. Without a strong core, ANY other exercise regime or sport will be limited.

• Enhances balance and coordination: This lowers the risk of falls, which increase with age.

• Supports pelvic floor health: Pilates exercises often engage pelvic muscles, helping with incontinence.

• Helps to regulate the nervous system promoting relaxation through breathwork and concentration: This can help to reduce stress, improve anxiety and low mood and aid sleep.

• Adaptable intensity: Exercises can be modified to match fitness levels and physical limitations.

  
  

Because Pilates focuses on controlled, mindful movement, it encourages women to listen to their bodies and progress safely.

Benefits of Regular Pilates Practice (ideally 3-4 times a week)

•   STRENGTH is the number one aim at Exe Valley Pilates. Pilates helps improve muscle strength AND increase bone density. Pilates includes weight-bearing and resistance exercises that stimulate bone growth and maintain muscle mass. Strengthening muscles around joints also protects them from injury.

  
  

Envisage the body like a bank account.  You want to start the menopause journey with money in the bank as this is easier to top up.  If you start in an overdraft, then it is harder to build back up (but not impossible).

•  Pilates works the whole body; while you’re stabilising one body part, another is moving.

•  Pilates really helps you to enhance your core strength. Core strength is crucial to correct movement in everything that we do.

•  Pilates helps to improve posture and release tight and restricted muscles. Hormonal changes can cause muscle imbalances and poor posture. Pilates focuses on spinal alignment and core stability, which helps reduce back pain and improves overall posture. This support is crucial as women age and face increased risk of osteoporosis.

• Pelvic floor muscles weaken with age and hormonal shifts, leading to incontinence. Pilates exercises often include pelvic floor engagement, which strengthens these muscles and improves bladder control.

•  Pilates increases flexibility, improves your balance and coordination and works on correcting imbalances within your body.

• Pilates aids injury prevention and can be used as a form of rehabilitation.

•  Pilates enhances concentration, boosts mood aids mental well being and helps to reduce stress.

Get in touch with me, Beth, today to see how we can start your journey for improved well being for you. Mat classes are available along the Exe Valley, in Exeter and now in Topsham. The fully equipped Studio is re-opening (after our move to Topsham) in the summer of 2026 for small, tailored mat, reformer and tower pilates sessions.

Various research programs have evidenced through trials that over 8+ weeks  of regular Pilates sessions that menopausal symptoms can be decreased as well as increasing lumbar and core strength and increased flexibility.