Let’s face it. Perimenopause and menopause can just plain suck for many women. You may feel tired, stressed, anxious, brain-foggy, and/or low in mood. Your joints may ache. And let’s not even talk about hot flashes. If all of THAT is not bad enough, you may be gaining weight. The lowering or utter lack of estrogen production doesn’t help.
Of course, stress eating to ease your symptoms could also be contributing. And this is not an indictment in any way! You’re far from alone. Then add to this all the other moving pieces of your life you have to manage, it’s no wonder that caring for yourself may be taking a backseat.
It’s time to change that, though. And doing Pilates during perimenopause/menopause can be a real game-changer.
The Benefits of Pilates During Perimenopause
Engaging in Pilates during perimenopause has huge benefits. And these go beyond just managing weight. There are plenty of advantages to practicing Pilates.
First, you will enhance flexibility and balance. These are crucial as you age and can help reduce the risk of falls. In addition, Pilates will improve your posture, which is critical for alleviating the back pain that often accompanies hormonal changes.
Second, you’ll increase your core strength which will, in turn, support better pelvic health. This is important because the pelvic floor muscles often weaken during perimenopause and this can lead to incontinence (which is a serious bummer) and other issues.
And as much as you may not feel motivated to exercise and would rather enjoy those last few Doritos on the couch, consider this. Building muscle and bone health during perimenopause is akin to making deposits in your future health bank account. It’s going to make going through menopause (and beyond) that much easier. And Pilates is a pretty enjoyable way to cash in!
Pilates for Women in Menopause
Plenty of research shows that women who stay active during midlife experience less pain overall. This is important because once you move into full-blown menopause, your estrogen will drop way off. You’ll likely notice more pain in your joints. Pilates is such a suitable exercise because it’s gentle on your joints while still challenging. Plus, the controlled and low-impact movements in Pilates help to build both muscle and bone strength.
What’s really encouraging is that putting the sort of gentle stress on your bones that Pilates requires can result in improved bone density. And that’s a big deal because the lack of estrogen production can cause bone density to decrease significantly. And the weaker the bones, the more likely they are to break.
It’s never too late to start Pilates. If you’re brand new to it, just start slow and ramp up as you get more accustomed to the movements. And keep in mind that Pilates is NOT a ‘no pain, no gain’ type workout. If something hurts, you simply stop and ask your instructor for a modification. An experienced Pilates teacher should be able to accommodate you.
Supporting Emotional Well-Being on the Menopause Journey
For some women, the term ’menopause journey’ is a euphemism for ‘hormonal hellscape.’ And slogging through it can be tough.
But whatever your situation, doing Pilates is going to improve your quality of life during these sometimes challenging years. The mind-body connection that’s encouraged in the practice will help you feel more in tune with your body as it changes and ease some of the anxiety. Plus, the movements will lower stress hormones which can also help you sleep better – as sleep can become challenged during perimenopause and menopause.
But don’t think that Pilates alone is going to gracefully dance you through your perimenopause/menopause years. It should be part of a holistic treatment that includes eating a balanced diet that’s rich in fruits, veggies, calcium, and vitamin D. It’s also important to understand that menopause can affect how your gut functions. So you may need to cut back on foods that make you bloat, such as fizzy drinks, cabbage, and chewing gum.
Speaking of cutting back, as much as alcohol and caffeine may help you feel better, these are temporary fixes. Alcohol acts as a depressant on your already beleaguered brain, while caffeine can negatively affect your bladder and increase hot flashes.
Ultimately, stay hydrated and do your best to get enough sleep – as this helps to regulate your hormones and aid in muscle recovery.
Interested in Doing Pilates During Perimenopause/Menopause?
Of course you are! And why not? There are so many benefits to practicing Pilates during perimenopause/menopause.
So if you’re struggling with this life transition and want to see how Pilates can help, contact us today.
We offer an array of classes with highly experienced instructors to get you started on your Pilates journey.