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Is Pilates a good method for relieving menopausal symptoms?

During the menopause, a woman’s body changes almost as much as during puberty – only in a different way. Hormonal changes and altered processes in the body can lead to various complaints, which can be counteracted by a healthy lifestyle as well as medical treatment. As exercise is also an important factor for health into old age, many women look for suitable options during the menopause.

In addition to yoga, Pilates is also repeatedly mentioned as a good method for alleviating menopausal symptoms. But does Pilates really have a positive effect on the symptoms of the menopause? What about women who previously did little exercise? And what factors does Pilates influence during the menopause? We at Pilatesbee are convinced of the benefits of Pilates during the menopause and explain the advantages of the training philosophy for women’s health.

Table of contents:

What is the menopause?
- Effects of the menopause on the body
What is Pilates
Start with Pilates during the menopause, professionally accompanied by Pilatesbee
FAQ

What is the menopause?

Menopause, climacteric, menopause or menopause: many terms are used to describe the period in a woman’s middle years. This refers to the time when a woman’s hormonal fertility, which begins at puberty, begins to decline. This begins individually between the mid-40s and 50s and can last until a woman is in her 60s. This reduces the production of female sex hormones. Reduced hormone production affects many aspects of the body that are related to hormones. In addition to the cessation of menstruation, this also includes the metabolism.

Effects of the menopause on the body

Most of the effects of the menopause on the body are closely linked to hormonal changes. The natural production of sex hormones is reduced in most women from the age of mid-30s and gradually affects the body without any influence. This can result in menopausal symptoms with physical or psychological effects.

Typical menopausal symptoms include

Hot flushes,
Sleep disorders,
Mood swings,
Concentration and memory problems,
Changes in hair growth,
Changes in weight,
Problems with digestion,
Decrease in libido,
Reduction of muscle and bone mass,
Incontinence and pelvic floor weaknesses,
Muscle and joint pain, etc.

Depending on the severity of the symptoms, a consultation with a doctor is the right choice to diagnose a clear cause and rule out further illnesses.

Full body workout

Gentle on the joints

Mental training

Strengthening the deep muscles

What is Pilates?

Pilates is a holistic training concept designed to strengthen the body, mind and soul. Pilates exercises are not just for strengthening the muscles, but are carried out with attentive breathing exercises and training in conscious body awareness and concentration. A balanced diet and a healthy daily routine with sufficient sleep and relaxation are also part of the Pilates philosophy.

Pilates was developed by the eponymous inventor Joseph H. “Joe” Pilates, who effectively combined elements from weight training, yoga, ballet and other physical training methods. Accordingly, promoting concentration, slow movements and conscious breathing are important aspects of the Pilates concept.

Benefits of Pilates exercises during the menopause

Pilates is suitable for all ages, genders and starting points thanks to the slow and gentle movements and the flexibility of the various exercises. However, the innovative design of the Pilates exercises brings many benefits, especially at the age of menopause. In most cases, the first results can be seen after just a few weeks of two to three training sessions a week:

Strengthening the deep muscles of the abdomen, back and pelvic floor
Improves posture, thereby relieving pressure on the joints
Training coordination, concentration and fitness
Tightening of the body silhouette
Increased well-being in your own body
reduced feeling of stress and improved relaxation.

How Pilates can help reduce menopausal symptoms

By strengthening the deep muscles, Pilates can help to compensate for menopausal symptoms associated with muscle loss. Relaxation through targeted breathing and conscious movements also reduces stress, which is why mood swings and sleep disorders are reduced and stress hormones are reduced. It also promotes the balancing of hormonal fluctuations and metabolism. Well-being increases thanks to improved posture and body awareness training. As a result, you will feel fitter and more attractive – which you will definitely be after just a few weeks of Pilates training.

What does science say about Pilates during the menopause?

Studies confirm the positive effect of Pilates exercise on menopausal symptoms. As a result, doctors and health insurance companies also recommend that middle-aged women attend Pilates classes. The German Journal of Sports Medicine (https://www.zeitschrift-sportmedizin.de/pilates-nach-der-menopause-verbessert-schlaf-und-stimmung/) also reports on the results of studies showing that Pilates promotes physical health, especially after the menopause, improves sleep quality and helps to reduce psychological stress.

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Start with Pilates during the menopause, professionally accompanied by Pilates instructors.

Whether you are a beginner or a lifelong sports enthusiast, with Pilates during the menopause you can give your health and well-being a targeted boost that appeals to body, mind and soul. Get in touch with us and ask us any questions you may have. Visit us in our modern Pilatesbee studio in Munich and look forward to your first Pilates class – especially during the menopause.

FAQ

Can I also start Pilates during the menopause if I have hardly done any exercise before?

Pilates is suitable for all ages and all stages of training, as it is a holistic training concept. This means that you can start with Pilates even if you are not yet “sporty”.

Can Pilates also help me during the menopause if I have pre-existing conditions such as osteoporosis or incontinence?

Pilates is suitable for all ages and all levels of training. However, if you have a pre-existing condition, you should seek the support of a trained Pilates instructor. At Pilatesbee, we will help you choose the exercises that are suitable for your individual health situation. The right exercises can even be very beneficial for the treatment of osteoporosis or incontinence.

Can I also achieve body shaping with Pilates during the menopause?

Pilates strengthens the mind, soul and, of course, the body with a variety of exercises. Slow movements and stimulation of the deep muscles allow you to achieve your own personal feel-good body with defined muscles, even at a more mature age.

Is Pilates also good if I already have menopausal symptoms?

Thanks to the flexible adaptation of Pilates to your initial situation, you can start training even if you already have menopausal symptoms. If you are a beginner, an appropriate beginners’ course under expert guidance is a good place to start. However, experienced Pilates users can also seek advice on how to alleviate specific complaints, such as menopausal symptoms.

Is Pilates a good method for relieving menopausal symptoms?

What is the menopause?

Effects of the menopause on the body

What is Pilates?

Benefits of Pilates exercises during the menopause

How Pilates can help reduce menopausal symptoms

What does science say about Pilates during the menopause?

Start with Pilates during the menopause, professionally accompanied by Pilates instructors.

FAQ

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