Menopause is a time of change – nothing new learnt there. There are hormonal fluctuations, a loss of bone density, and best of all – weight gain! These are just a few of the fun outcomes you can expect.
Keeping a healthy lifestyle will help you feel better through this changing time in your life. Strength training can work well too and it supports bone health and may help to prevent osteoporosis which is a huge benefit as women go through menopause.
But one form of exercise which you really need to think doing more of is of course Pilates.
It can be a perfect exercise for premenopausal and menopausal women. It’s low-impact, but it helps increase flexibility and balance and improve muscle strength and tone. It even includes endurance movements. Here’s a simple yet super effective Pilates mat move to help get you started.
Breathing exercises to relax the mind and body as well as an enhanced pace of mat or equipment Pilates in order to increase the heart rate. Resistance work, such as Reformer or Cadillac springs can also be beneficial in order to increase bone and muscle strength. Standing exercises are also good for women, because they teach how to balance better and create a stronger core and body. Working on pelvis stabilisation is also important – since there is an increased instability in this area from the loss of muscle, it might cause many falls and fractures. Therefore, strengthening the abdominal, pelvic floor muscles and the gluteus are essential for a stable pelvis. Since stabilization of the pelvis is a prime principle of Pilates, this form of exercise becomes important for menopausal women.
Weight gain can be countered as our instructors can give more intensive exercises to menopausal women. These can help with weight gain around the hips, buttocks and thighs, another result of the menopause. Exercise also releases endorphins, the body’s feel-good chemicals that counter depression. This obviously paired with healthy eating, plenty of water and giving yourself some slack. Be kind to yourself and to your body.
Skin strength and elasticity can also be improved through Pilates. Exercise has been shown stimulate collagen regeneration in the muscles and bones, bone density reduces during the menopause too and the risk of osteoporosis increases during this time.
It’s social……! Women also appreciate the social aspect of Pilates and the support and humour of women at a similar life stage.
Come in and see us for an assessment and start your journey today.