The Importance of Pilates during Perimenopause and Menopause

bone strength improve mood menopause Oct 27, 2022

What is the menopause?

Menopause is when the ovaries stop producing eggs and levels of hormones oestrogen, progesterone and testosterone fall.

The definition of menopause is when a woman hasn't had a period for 12 months, and the average age of menopause in the UK is 51.

However, it's really important to state that it doesn't just happen in mid-life: menopause before 45 is known as early menopause, while menopause before the age of 40 is known as premature ovarian insufficiency (POI).

What is perimenopause?

Perimenopause is the time directly before menopause when you still have periods, but the fluctuating and low hormone levels - especially oestrogen - can trigger a whole host of symptoms.

(Dr Louise Newson, GP and Menopause Specialist. She is the founder of the free balance app and also The Menopause Charity)

The benefits of Pilates during perimenopause and menopause

There is more to good menopause care than just taking HRT - having a good and healthy menopause is all about holistic care. It's never too late - or too early - to start making some simple but effective changes to make the perimenopause as smooth and symptom free as possible.

Doing Pilates is one of those small changes you can make and is hugely beneficial

It releases endorphins, the feel-good hormones to help manage changes in mood and energy.
It can maintain bone and muscle strength and a healthy heart, protecting against the long-term effects of hormone deficiency.
It relieves stress through mindful movement and a focus on breathing.

The lack of oestrogen increases the risk of osteoporosis and cardiovascular disease.

Women are more affected by a loss of bone strength in the years before, during, and after menopause, as oestrogen (the key hormone for protecting and maintaining bone density) rapidly declines during this time. Your bone is breaking down at a faster rate than the body can grow new bone tissue.

It is very important to eat a healthy, well-balanced diet that supports bone strength and encourages bone repair. It is also vital to live an active life involving exercise that builds and strengthens your bones. Doing this will help reduce the risk of injury to your bones, such as a fall, and also reduce the chance of a bone break if an accident does occur.

There are two types of exercise that are particularly good for bone health.

Weight bearing exercises

The first is weight-bearing exercises, where our bones support our weight.

Variety is good for bones, which you can achieve by varying movements, body positions, direction and speed.

Examples of good weight-bearing exercise include brisk walking, dancing, aerobics and Pilates.

Pilates is a great form of exercise for weight bearing at a low impact due to the different positions we work in and the action of muscles. We often don’t use our upper body sufficiently in everyday

activities and so working in a box position or four-point kneeling will help you to safely and effectively load your wrist bones and shoulders.

Standing Pilates helps to improve spinal and hip loading, as well as improve posture and balance, also important in remaining physically activity and preventing falls and injuries as we get older.

Bone and muscle strengthening exercises

The second type is strength exercises, when you use your muscles to pull on your bones. Your bones will respond to this by renewing themselves and maintaining or improving their strength.

To strengthen your bones and muscles you need to move them against some resistance such as a resistance band, weights or your own body weight.

Examples of strength activities include Yoga, Pilates or exercises involving weights or resistance bands.

It is estimated that 40% of adult women in the UK don’t get enough exercise, putting them at risk of a raft of health problems including type 2 diabetes, heart disease and cancer. This figure is probably higher for menopausal women and it is completely understandable as energy, motivation and mood can be at an all- time low during this time. However, the benefits of regular exercise that raises your heart rate and moves and impacts on your joints are too important to ignore’. (The Menopause Charity)

The main thing is to find an exercise that you enjoy so you will be more likely to stick to it - exercise is such an important investment in your health and wellbeing.

If you already have osteoporosis, exercise is still important, whatever your age or wellness and whether you have broken bones in the past or not.

Unless you have been told to avoid a particular exercise by a health professional, all exercise will be beneficial to your general health and wellbeing before, during and after your menopause.

References and further reading