Menopause is a part of every woman’s life, but you will rarely make it through unscathed. From night sweats and hot flashes to joint pain, mood swings, and weight gain, numerous changes often occur alongside perimenopause and the transition into menopause itself. In your quest to seek relief, you may have tried many things already; however, have you considered Reformer Pilates for menopause?
Reformer Pilates uses a moving machine to offer a wide variety of exercises. The reformer can be adjusted to suit the needs of any participant, so if you are struggling with specific challenges (such as joint pain), you can receive a workout tailored to your abilities. However, Reformer Pilates does more than build your muscles! It can also help you manage many of the other symptoms of menopause.
The Most Common Symptoms of Menopause
Menopause can affect each woman differently, but there are many symptoms so common that they are entirely expected during this life stage. The most frequent complaints that many women share during menopause include:
- Joint pain
- Trouble sleeping
- Pelvic pain
- Minor urinary incontinence
- Mood swings and irritability
- Anxiety
- Depression
- Weight gain
The good news is that Pilates can ease the discomfort associated with many of these challenges for many women!
Why Pilates Helps to Manage Symptoms
Pilates is a holistic form of exercise; in other words, it is not just about making muscles bigger or improving endurance. While it can also do those things, Pilates focuses on strengthening the body in practical ways, such as improving balance, stabilizing the joints, and refocusing your mental state. Some of the main reasons women enjoy Pilates during menopause include:
It Can Change Your Mood
Studies show that the stress hormone, cortisol, rises as women progress through menopause. Dealing with this increased stress and tension can leave the body achy and tired. However, Pilates has been shown to correlate with a gradual decrease in cortisol levels, helping to bring you back down to your former baseline.
Additionally, exercises such as Pilates produce endorphins, the feel-good chemicals that make you feel satisfied after a workout. Endorphins trigger the opioid system, so not only are you more likely to reduce your stress levels during Pilates, but you can also feel a lot better!
It Can Strengthen Your Pelvic Floor
The pelvic floor muscles are responsible for keeping the organs (such as the uterus) in place, supporting the pelvic joints, and keeping the urinary and rectal tracts in proper working order. Menopause can cause a decrease in pelvic floor strength, which may result in minor incontinence, uterine prolapse, and (most commonly) persistent, cramp-like pain.
As many as 51% of women in menopause report consistent pelvic floor issues. However, research indicates that even a short stint of Pilates can significantly improve pelvic floor strength, reducing the incidence of sudden unexpected incontinence and alleviating pain.
It Can Help You Sleep
Once perimenopause begins, the body’s normal hormonal levels start to fluctuate. These hormonal changes do more than cause breast tenderness and interfere with a regular menstrual schedule. They also make it harder to fall asleep and stay asleep, and adding hot flashes, night sweats, and increased cortisol (stress) compounds the issue.
Pilates has been shown to improve sleep quality, even in just a few weeks. The mechanism for this is multifaceted, including decreasing cortisol, inducing general (endorphin-based) fatigue through regular exercise, and improving pain management.
It Can Mobilize the Joints
As women age and estrogen levels decline, their bones become more brittle. This can affect the joints and weaken the muscles surrounding these motion points. When the nearby muscles no longer exert a strong force on the joint to keep it in place, it is much easier for a woman to suffer an injury or experience pain in the joint.
Studies show that Pilates is highly effective for reducing pain associated with arthritis and osteoporosis and has no noted adverse side effects. Pilates could provide the gentle strengthening you need if you struggle with joint issues.
Try Reformer Pilates to Fight Back Against Menopause Symptoms!
Menopause may be a new experience for you, but it does not have to be a miserable one. Reformer Pilates classes can address numerous menopause symptoms at their root causes so you can enjoy a richer, fuller life. Contact RTR Pilates today to learn more about our beginner Pilates classes, see our reformer machines, and sign up to participate for yourself! See what a difference it can make in just a few weeks.
