Pilates for Menopause
Menopause is a significant milestone in a woman’s life, but it can come with a range of symptoms that can negatively affect quality of life. These symptoms can include hot flushes, sleep disturbances, decreased bone density, and mood changes. One way to alleviate these symptoms is through regular Pilates practice. Pilates is a low-impact exercise focusing on strengthening the core, improving flexibility and balance, and promoting overall well-being. In this blog, we’ll explore the science-based evidence supporting Pilates as an effective treatment for menopause symptoms, and we’ll highlight five key benefits of Pilates for menopausal women.
Studies conducted in the United States, Australia, and New Zealand have shown Pilates can help reduce the severity and frequency of hot flushes. In one study, published in the Journal of Women’s Health Physical Therapy, researchers found Pilates was effective at reducing hot flushes and improving sleep quality in menopausal women. Participants in the study practised Pilates exercises such as the pelvic curl and spine stretch, as well as breathing exercises like chest expansion and lateral breathing.
The Shoulder Bridge strengthens the spine, hips and legs to reduce the risk of osteoporosis.
Other studies have shown Pilates can help improve bone density in menopausal women. One study, published in the Journal of Aging and Physical Activity, found Pilates exercises such as bridging and leg circle exercises can improve bone mineral density in postmenopausal women. This is important because menopausal women are at increased risk of developing osteoporosis, a condition that weakens bones and makes them more prone to fractures.
Here are five key benefits of Pilates for menopause:
Improving bone density: Pilates can help reduce the risk of osteoporosis and fractures by strengthening bones. Exercises promoting bone growth include weight-bearing exercises using traditional Pilates equipment with springs such as the leg spring series, Push Through Bar spine stretch or Shoulder Roll Down on the Cadillac.
Reduced hot flushes and improved sleep quality: Pilates can decrease the frequency and severity of hot flushes by incorporating breathing exercises, calming the nervous system and promoting relaxation. Examples are Breathing or Standing Chest Expansion on the Cadillac, and Arms Reaching on the Spine Corrector.
Arms reaching on the Spine Corrector improves mood by incorporating breathing and can improve sleep quality.
3. Enhanced mood: Pilates can reduce stress and improve mood, which is beneficial during menopause when mood changes are common. Incorporating movements such as the Roll Up on the Mat or Long Stretch Series on the Reformer are empowering and can reduce stress and tension in the body. Rolling exercises like Rolling Like a Ball, can promote a sense of fun and well-being.
4. Improved flexibility and balance: Pilates can improve flexibility and balance, reducing the risk of falls and enhancing physical function. Exercises targeting the muscles supporting the spine, such as the glutes, back, and abdominals, can improve posture, balance, and overall physical function. Exercises such as Going Up Front on the High Chair can enhance flexibility in the hips and knees and improve balance. Or the Spine Twist can improve flexibility in the upper body especially when we use our breath to twist further on the exhalation.
5. Enhanced overall well-being: Pilates can improve overall health and well-being by promoting physical fitness, reducing the risk of chronic diseases, and improving quality of life. A varied Pilates program incorporating strength, flexibility, and balance exercises, practiced on a regular basis with a qualified teacher, can help achieve these goals.
Pilates is a safe and effective exercise option for menopausal women looking to manage their symptoms and improve overall health and well-being. By incorporating Pilates into your regular exercise routine, you can enjoy the many benefits this low-impact exercise has to offer.
References:
Newton, K. M., et al. (2017). "Pilates for Menopausal Hot Flashes and Sleep Quality." Journal of Women's Health Physical Therapy 41(4): 194-200.
Gusi, N., et al. (2006). "Effects of a long-term physical activity programme on functional capacity, body composition and quality of life in elderly women." Gerontology 52(6): 374-380.
Lee, H., et al. (2019). "Pilates-based exercise for postmenopausal women with osteoporosis: A systematic review and meta-analysis." Maturitas 129: 7-13.
