Menopause is an essential part of any woman’s life, and it is inevitable; every woman will experience at least a few effects of this hormonal transition, even if it comes easily to them. For instance, did you know you’ll start losing anywhere from 5% to 10% of your muscle mass each decade after 50? Thankfully, the losses tied to menopause are not entirely set in stone, and Pilates classes are one of the best ways to stave them off.
Whether you are looking to boost strength, improve mobility, support joint health, or something else after menopause, Pilates offers a powerful method of taking control of your health.
Here’s how to use Reformer Pilates during hormonal transitions to maintain health and improve flexibility.
How Menopause and Fitness Fit Together
Menopause describes the process a woman’s body goes through when the ovaries stop producing eggs. This, in turn, gradually shuts down her reproductive capabilities until her body has transitioned into its permanent, post-menstrual state.
While this can mark an exciting new time for women looking forward to retirement, adult children having children, and other milestones often accompanying this age, it can also come with unexpected health challenges.
For most women, four primary issues arise during menopause:
- Muscle loss – Estrogen is innately tied to the growth and maintenance of muscles. When estrogen declines in menopause, a woman’s muscles tend to atrophy as well.
- Lower energy – Estrogen, progesterone, adrenaline, and thyroid hormones may all be in flux as the body finds its new, post-menopausal homeostasis. In the meantime, these hormones can disturb sleep or cause significant fatigue, sometimes making working out seem like a herculean effort.
- Joint degradation – Estrogen is commonly associated with the body’s ability to regulate inflammation, and researchers are paying increasing attention to how the hormonal fluctuations during menopause can cause joint pain and even osteoarthritis and other degradation of the joint.
- Reduced mobility – Many women experience reduced mobility after menopause due to weaker muscles, joint problems, and general stiffness from moving less.
These are just a few changes menopause can bring to any woman. The good news is that exercises such as Reformer Pilates can make a big difference!
How Pilates Helps During Menopause
While these symptoms seem overwhelming, they do not have to be assured! Many of the challenges posed by menopause can be combated with a smart fitness routine, and Pilates stands out among the choices.
Muscle loss – While Pilates might seem more like yoga than “exercise,” it only takes one session to see why that’s not the whole picture! Pilates uses resistance, including a person’s body weight, to build muscle and encourage strength. This can help to combat the muscle loss associated with menopause. If a participant has already begun to face challenges tied to decreased strength, the reformer machine is fully adjustable to provide support where needed.- Lower energy – Exercise can be exhausting but also activates hormones such as adrenaline. As a result, many women experience greater alertness and increased energy and vigor after working Pilates into their regular routine.
- Joint degradation – Pilates focuses on controlled movements and good form. This strengthens and stabilizes the joint, increases its flexibility, and helps to keep blood flowing. All these factors can help joints to stay healthy and mobile even when they begin to show signs of age.
- Reduced mobility – Through symmetrical muscle development, Pilates encourages balance and stability. While studies show that women’s gait and general movement habits change after menopause, Pilates can help restore these movements to more beneficial ones for the body. Thanks to Pilates, many women can keep up with the hobbies and passions that interest them without worrying about low back pain, knee pain, or undue fatigue.
Make Pilates a Part of Your Routine
Whether you are already facing menopause or want to plan for the changes coming your way, Pilates can be a smart option for boosting your health and developing positive habits that last a lifetime. If you have never used a reformer machine, that’s all right!
Our friendly instructors are always happy to guide participants on how the reformer works and how it should be set up to support exercises or provide additional resistance. Contact RTR Pilates to sign up for a beginner class and see the difference it can make in your menopausal symptoms!
