During a time when body changes are virtually inevitable, many women navigating menopause often search for ways to maintain control of their health, wellness and fitness.
Fortunately, experts say exercise— more specifically, Pilates for menopause— can play a key role in not only providing health benefits, but also in offering menopause symptom management.
What Is Pilates?
Pilates is a form of strength training focused on muscle toning, controlled breathing, and increasing stability.1 Similar to yoga, Pilates encourages flowing into a position and holding it— but with the added requirement of moving your arms or legs to better challenge the core.2 These movements, in turn, may help to improve strength and flexibility.
First introduced as a rehabilitation exercise for injured soldiers during World War 1, Pilates now keeps more than 12 million people moving, worldwide3,4 While all sexes have been known to take advantage of the benefits of Pilates, research is now showing potential specific benefits for women— especially those in menopause.5
Benefits of Pilates for Menopause
Pilates offers a number of benefits. For women, specifically, Pilates may be instrumental in addressing biological and age-related challenges that can arise from childbearing, menopause, and other hormonal changes.
Let’s review a few common and specific benefits of Pilates for menopause.
Pilates May Improve Core Strength
Pilates is a core strength-centered exercise. Improving core strength may help to stabilize body movements and restore function in other areas, including the pelvic floor.6 Considering that urinary incontinence affects up to half of all postmenopausal women, Pilates for core strength and pelvic floor health may be just what the doctor ordered (but just don’t forget to consult your own healthcare provider first!).7
Focusing on core strength during menopause may also be helpful in combating “menopause belly,” the term coined for an increase in abdominal fat that occurs as a result of changing hormones and lifestyle factors during menopause.8
Pilates Is a Low Impact Exercise
While high-impact running and strength training may feel out of reach, Pilates can offer an alterative way to move and challenge the body in a low-impact way. In fact, many Pilates studios offer guided Pilates training on a mat or with the use of a machine called a reformer, both methods involve moving the body in low-impact ways that don’t sacrifice muscle or joint health.9
Pilates May Decrease Age-Related Pain
Many women, especially those in menopause, are no strangers to pain. Fortunately, preliminary research indicates Pilates may have a positive effect on pain occurring in the back, neck, shoulders, and similar joints by improving joint mobility and physical balance.10 Additional studies report participants improving chronic lower pain, in some cases after just three months of Pilates.11
Pilates May Help Reduce Hot Flashes and Other Menopause Symptoms
And, finally, we saved the potential best news for last.
Not only can Pilates help to improve core strength and decrease age-related pain in a low-impact way, but it may also be a method for decreasing common menopause symptoms, like hot flashes.
One study investigating the effects of an eight-week Pilates program on menopause symptoms found a decrease in vasomotor symptoms (hot flashes and night sweats) in some participants.12 While exercise in and of itself doesn’t eliminate hot flashes, the secondary effects of exercise may potentially, and more research needs to be done to further qualify this connection.
Talk With Your Healthcare Provider Before Trying Any New Exercise
While Pilates is one way for many women to get moving, it’s important to consult a healthcare provider before starting any new exercise regimen. A physician can consider any pre-existing health conditions and/or current medications before advising that you take the plunge into a new lifestyle change.
Resources
- https://www.webmd.com/fitness-exercise/what-is-pilates
- https://www.webmd.com/fitness-exercise/difference-between-pilates-and-yoga
- https://www.history.com/news/world-war-i-inventions-pilates-drones-kleenex
- https://www.pilatesfoundation.com/about-pilates
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4934971/
- https://www.healthline.com/nutrition/pilates-benefits#benefits
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6528037/
- https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
- https://www.goodrx.com/conditions/menopause/best-exercises-for-menopause
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9956295/#B10-ijerph-20-02850
- https://www.healthline.com/health/fitness/pilates-for-seniors#benefits
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4934971/
