Pilates for Menopause

May 2025

Menopause is the cessation of menstruation through loss of oestrogen follicular function. This can result in many different symptoms. It can cause physical ( hair loss, incontinence, weight gain, dizziness, joint pain, headaches, irregular heartbeat and more) psychological ( mood swings, irritability, depression, anxiety and more), vasomotor ( changes in body odor, hot flashes, night sweats), nervous system symptoms ( tingling, electric shocks) Oral Symptoms (burning tongue and gum symptoms) and changes with digestion (bloating, digestive problems). Experiences will be different to each person. Menopausal Age is determined though genetic and environmental factors.

Menopause itself can increase the risk of cardiovascular disease, Osteoporosis, reduction in muscle mass and strength, Genitourinary changes and Increase the prevalence of Osteoarthritis. Changes to oestrogen can effect tendons and potentially increase risk of tendon injuries therefore this is something to consider when we are exercising in order to load appropriately.

As with anyone, it is important to maintain a healthy lifestyle. But during perimenopause, menopause and post menopause the changes with hormones and their symptoms may make exercise feel more difficult.

We may find due to changes in oestrogen that we are getting injured more easily or taking longer to recover. We might experience fatigue, low mood or joint aches due to the symptoms of menopause. We may have difficulty getting good sleep which can impact how we feel and on our energy to exercise. What we have been able to do before, might not feel so easy during this time in our life. On top of this, for many it is also a busy time, work commitments, and caring responsibilities for children or parents can keep our lives busy so it becomes harder to keep as active or have time to look after ourselves.

Exercise is important for health and wellbeing at any age. But physical activity is important for the health benefits and disease prevention in perimenopausal women and it can also be beneficial during and following menopause. Maintaining strength and resistance training to help maintain muscle mass and bone health is important. The drop in oestrogen post menopause effects our bone density.

Pilates is one of many forms of exercise. As well as working on balance, flexibility, Pilates is a great way to strengthen and can be incorporated as part of any fitness programme. Classes also work on weightbearing/resistance can help with bone health which is important post menopause. Part of Pilates is mindful movement, breathwork and relaxation which can help with the psychological symptoms of menopause. Pilates also helps focus on our core and pelvic floor. Working on maintaining pelvic floor function is important especially with genitourinary changes that can occur through menopause.

Remember Pilates is just one form of exercise. There are many others and if its something you enjoy and can fit with your lifestyle that is also going to help you continue and stay motivated.

If you are interested in finding out more on Pilates and Menopause and whether Pilates would be good for you, please contact EM Pilates and Physiotherapy where we can assess you and devise a management programme.

Thanks

Emma