Hot flushes and night sweats are probably the most well-known symptoms of menopause, but did you know that over 75% of women will experience muscle and joint pain?
Muscle pain and joint pain are sometimes mistakenly blamed on ageing, but lower oestrogen levels after menopause plays a significant role in loss of muscle strength and joint flexibility. This, alongside lifestyle factors like hormonal weight gain and reduced levels of exercise, means that postmenopausal women are far more likely to experience back pain compared to men of the same age.
With a focus on core strength, flexibility, postural awareness and mindful movement, Pilates exercises can really help combat many of the physical and mental challenges of menopause. It’s a low intensity strength training approach which can be safely modified if you have been diagnosed with osteoporosis. Engaging in regular exercise like Pilates will help improve your sleep quality too.
What’s the best way to exercise during menopause and beyond?
Everyone should be exercising for a minimum of two and a half hours (150 mins) per week. This triggers positive hormonal changes which lower the risk of lots of illnesses caused by ageing and a sedentary lifestyle.
During menopause and beyond, lower levels of oestrogen means that your tendons, ligaments and muscles (soft tissues) are more vulnerable to injury. This means that it’s important to pay attention to your body and adjust the way you exercise to avoid sprains and strains.
As a Women’s Health Physiotherapist, here are my top tips for integrating Pilates safely during menopause:
- Strength training
This is vital to maintain muscle and bone health. Pilates is a form of strength training with a particular focus on core strength which can improve spinal pain. Standing Pilates exercises are particularly helpful during menopause when ‘weight bearing’ is needed for good bone health. Aim for 2 to 3 sessions per week.
- Flexibility and Mobility
Post menopausal women are at higher risk of osteoarthritis, so movements which prioritise joint health are critical. Focus on Pilates exercises which stretch out your back, hips, shoulders and neck. If you sit at a desk all day, then a short daily programme of 5 to 10 minutes can make all the difference.
- Cardio
Low impact activities like walking, swimming or cycling are an ideal complement to your regular Pilates training. They’re great for improving your fitness without overstraining your joints.
What are the best Pilates exercises for menopause?
Consistency is key with any form of exercise and Pilates is no different, but studies show that just 8 weeks of Pilates had a positive impact on menopausal symptoms and lumbar strength and flexibility in postmenopausal women (Lee et al, 2016).
Here are three movements I recommend to my patients when they want to get started with Pilates during menopause:
- Bridge
Bridge is one of those classic Pilates movements which has multiple benefits which are helpful during menopause:
- Improved spinal mobility
- Building core stretch
- Increased hip mobility and stretch
- Weight bearing for bone health
- Swimming
Swimming in kneeling is perfect during menopause to:
- Strengthen hips (glutes) to maintain muscle mass
- Increase back and core strength
- Enhance balance and control
- Pile squat
Moving from the mat to standing exercises is crucial for bone health (weight bearing) and also offers:
- Targeted strength training for your legs to maintain muscle mass
- Improved flexibility for your hip joints
- Increased joint mobility for your knees and ankles to maintain good joint health
We offer private 1:1 Pilates classes on mat or reformer which can be tailored to your individual needs at our clinic in Cambridge. We also offer an individualised menopause check-up and consultation with one of our Women’s Health Physiotherapists, which can be an invaluable resource before starting your post menopause fitness journey.
Please get in touch if you have any questions about how Pilates can be helpful during menopause, we’re really passionate about helping women thrive and feel well during this phase of life!
This blog was written by Rowan Wilson, a Women’s Health Physiotherapist and Clinical Pilates Instructor. Rowan has been teaching Clinical Pilates for over 15 years and loves teaching 1:1 on both mat, reformer and live online classes.