Understanding pilates and menopause as well as learning how to use yoga exercises for menopause are great ways for you to get some exercise during this transitional period in your life.

In today’s article we’ll be covering why both pilates and yoga are ideal for helping you be your best during what can be a challenging and difficult time in life.

Before we continue, we want to stress the importance of talking with a medical professional in regards to menopause and what kind of physical activity you can do.

Let’s read!

What are pilates?

Pilates are a group of exercises that have a primary focus on helping you to improve your core strength, posture and flexibility. They were first developed by a man called Joseph Pilates in the 20th century - their popularity has stood the test of time!

Usually, a pilates class will have equipment and will focus on exercises without equipment and with equipment - to ensure you have a good mix of exercises. At Village Gym we have state-of-the-art equipment for you to use!

Some exercises you can expect at a pilates class:

• Roll-ups

• Single leg stretching

• Double leg stretching

• Cat-cow stretching (for the back)

• Chest lifts

• Push-ups

• Leg circles

• Frog jumps

A pilates class may also use reformer pilates equipment, to focus on training using resistance with support. Aside from reformer pilates, there’s also:

• Cadillac pilates; which involves supports and a bar system to help you get deep stretches and holds.

• Chair pilates; to provide weight support while stretching particular muscle groups and sets.

• Barrel pilates; which makes use of a curved ‘barrel’ that can be used for various types of stretching of the back, arms, and legs.

Pilates and Menopause

For those starting to go through menopause, you may find it difficult to keep fit, feel good, and stay motivated in working towards your long term fitness goals.

Pilates are a fantastic way to get some fitness in while going through menopause because:

• They are a low-impact fitness activity

• They focus on helping you develop core strength

• Pilates improve flexibility

• Pilates are great for improving balance

Why pilates for menopause?

Pilates are ideal for helping you address the various symptoms that come with menopause because of the following factors:

• Weight management. Regular exercise in the form of pilates can help you increase your metabolism and burn through calories. Pilates using weights or load-bearing pilates exercises can also help you build muscle.

• Hot flashes. Any kind of regular exercise can help your body regulate and maintain a proper temperature, making hot flashes easier to handle.

• Mental wellbeing. It is no secret that menopause can cause stress and mood swings due to hormonal imbalances in the body during the menopausal process. Pilates have an emphasis on breath control and mindfulness, as well as the more physical aspect of this exercise type.

• Bone health. One of the concerns that accompany menopause is osteoporosis, which will negatively impact your body’s bone health. Doing load bearing pilates exercises is a great way to keep your bone health in check.

• Joint pain. Another common complaint people going through menopause have is joint pain. The movements in pilates help you improve the flexibility and strength of your various joints. This will help to mediate the pain menopause can cause to joints all over the body.

• Insomnia. Having a disturbed sleep is another common symptom of menopause that regular exercise can help with. Exercise will make you tired and help you fall asleep at the end of the day.

Pilates will also help you to improve the strength and resilience of your pelvic floor muscles. This will help mitigate and control symptoms that can have an impact in your day-to-day life such as incontinence.

Yoga Exercises for Menopause

Much like pilates, yoga is great for those going through menopause as it is a low-impact activity that’ll help keep you fit. There are various types of exercises that can assist with the symptoms associated with menopause.

Let’s delve!

For Mood Swings / Hot Flashes

For these specific symptoms, you’ll want to use ‘cooling’ poses or ‘balancing’ poses from Yoga, such as:

• Reclining Bound Angle Pose (supta baddha konasana)

• Tree pose (vrksasana)

• Corpse pose (savasana)

• Warrior II (virabhadrasana II)

For Strength & Bone Health

These kinds of poses will likely require adding a weight to the pose to help you build the bodily strength you want:

• Boat pose (navasana)

• Downward-facing dog pose (adho mukha svanasana)

• Plank pose

• Warrior II (virabhadrasana II)

For Handling Stress / Insomnia

Mental wellbeing is hugely important during menopause, and the following restorative yoga poses can help you with keeping a positive mindset through promoting bodily relaxation:

• Child’s pose (balasana)

• Bridge pose (setu bandhasana)

It is also vital that you practise deep, purposeful breathing. Having rhythmic, diaphragmatic breathing is a great way to regulate emotions, reduce anxiety and reduce stress.

FAQs About Pilates, Yoga and Menopause

Is pilates good during menopause?

Yes. Due to the low-impact nature of the exercises in pilates, it's great for pre or post-menopausal women. Pilates are known for improving flexibility, balance, coordination and overall functional strength.

Is 50 too old to start pilates?

No, not at all. Pilates are excellent because they are beneficial to anyone, of any gender, and any age. They are especially effective for seniors, as they allow you to exercise with low risk.

Can yoga reduce menopause symptoms?

Yoga, and the various exercises discussed above, is a great way to minimise the impact that menopause’s symptoms can have on the body. It is also a great way to improve your mental health during menopause.