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Pilates through menopause

Updated: Apr 30

Pilates through menopause

Aging gracefully - with a sense of poise and stability.  The core Pilates principles work together to promote proper body mechanics, alignment, and efficient movement patterns, ultimately improving strength, flexibility, and overall physical well-being. Throughout the unique but often challenging life phase, called menopause, Pilates can nurture and support, you can find both physical and emotional balance through Pilates.  Through pilates you can learn to love and laugh through the ups-and-downs of hot flushes whilst doing fancy-footwork…

During my recent holiday to the Western Cape in South Africa, I had the incredible opportunity to visit Babylonstoren vineyard. The sheer splendor of this place, with its captivating creativity, lush gardens, and delectable food, left me in awe. Surrounded by the breathtakingly beautiful nature, my heart felt stolen and my soul was soothed. The experience has greatly influenced the current theme in my studio, where I strive to create a space that embodies the essence of balance, beauty, and serenity. Inspired by the vineyard, my studio is a beautifully calm sanctuary, designed to evoke a sense of peace and tranquility. If you are able to do Pilates in a studio near you, or on line, do! This form of exercise is calming, and really does bring a sense of body-and-mind connection. (SO, do not leave your brain at home...)

Pilates exercises can be beneficial during menopause for several reasons:

1.      Hormonal balance: Menopause is characterized by a decrease in estrogen levels, which can lead to symptoms such as hot flashes, mood swings, and weight gain. Pilates exercises promote the release of endorphins, which can help regulate mood and reduce stress. Additionally, regular exercise can help maintain a healthy weight and reduce the risk of developing chronic diseases associated with menopause.

2.      Bone health: Menopause is associated with a higher risk of osteoporosis, a condition characterized by low bone density and increased susceptibility to fractures. Pilates exercises include weight-bearing exercises that help build and maintain bone density, reducing the risk of osteoporosis and promoting overall bone health.

When utilizing reformer training, you work with resistance from your body weight and adjustable spring settings, making reformer pilates a form of strength training - providing added benefits for your bones.

3.      Muscle strength and flexibility: Pilates exercises focus on improving core strength, posture, and flexibility. During menopause, hormonal changes can lead to muscle weakness and a loss of muscle tone. Pilates exercises can help strengthen the muscles, including the pelvic floor muscles, which can help alleviate symptoms such as urinary incontinence.

4.      Joint health: Menopause can also be associated with joint pain and stiffness. Pilates exercises promote joint mobility and flexibility, which can help reduce joint discomfort and improve overall joint health.

5.      Stress reduction and quality of sleep: Menopause can often cause sleep disturbances and increased stress levels. Pilates exercises can help improve sleep quality by promoting relaxation and reducing stress. The controlled breathing techniques used in Pilates can also help calm the mind and promote a sense of well-being.

It's important to note that each individual's experience during menopause can vary, and it is recommended to consult with a healthcare professional before starting any new exercise routine, including Pilates, to ensure it is suitable for your specific needs and health condition.


I will share my top 5 Pilates reformer exercises this week, till then breathe deeply!


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