Pilates: The Menopausal Woman’s Secret to Staying Fit and Healthy

October is Menopause Awareness Month, and we would like to dedicate this month’s article to a subject that is often neglected or overlooked…

Peri-menopause and menopause can be a bumpy ride in a woman’s life and comes with a host of physical changes and what it seems like an endless list of symptoms, that can be experienced very differently from one woman to another: weight gain, sleep problems, hot flushes, mood changes, loss of bone density, to name just a few…

However, there are ways to ease these symptoms, and Pilates has emerged as a popular form of exercise among perimenopausal and menopausal women.

Firstly, it is a low impact exercise that is joint-friendly and supports rather than stresses our pelvic floor health!

Because it can be modified to suit different fitness levels or physical abilities, it makes an inclusive form of exercise, and provides multiple benefits that helps women support cardiovascular health, bone density, weight management and mood.

Have we piqued your interest yet?


Well then, let’s explore those benefits in more detail!

Bone and Muscle Strength

As women enter the menopausal stage, they are at an elevated risk of developing osteoporosis, a condition that causes bones to become brittle and fragile.

However, with the right exercises, women can significantly benefit from improved bone density and reduced chances of fractures. Pilates is one of them and has also been shown to effectively improve strength and muscle mass to support the bones, making them less susceptible to fractures. Here at Mytime Pilates, all our classes include weight bearing exercises meaning we work with our body as a resistant and we also use small hand weights.

Cardiovascular Health

Pilates is a low-impact form of exercise that is especially beneficial to menopausal women who are at an increased risk of heart disease.

Through Pilates exercises, women can increase both heart and breathing rates, which can help strengthen the heart and lungs and improve cardiovascular health. With our vast offer of Pilates classes, you will find classes that are challenging and have a faster pace as well as classes that are more focused on mindset and breathwork.

Balance and Flexibility

Pilates focuses on strengthening the core muscles, therefore improving balance, and increasing flexibility. This form of exercise has proven to be effective not only in achieving physical wellness but also in mitigating joint pain and stiffness, which are common concerns among menopausal women due to the loss of oestrogen, a natural painkiller.

Weight Management

Another benefit of Pilates is weight management. As women go through menopause, their metabolism slows down, making it challenging to manage weight. Regular, even 15 minutes per day, Pilates exercises can help to burn calories, which can help women maintain a healthy weight.

Mood and Stress Management

The most important benefit for me personally is this: Pilates can help improve mood and reduce stress levels. Menopausal women often experience mood fluctuations, stress and anxiety.

Here at Mytime, Pilates classes are taught very holistically and mindfully. We focus on breath and make sure the surrounding is an extra bonus too. Meeting other like-minded woman is a real benefit helping with mood and anxiety. Pilates exercises are calming and relaxing, making it an effective way to manage these symptoms and even improve sleep quality!

So, if you’re going through menopause (or peri-menopause), and haven’t given it a try yet, why not consider adding Pilates to your exercise routine… I promise you, it’s the one time you can legitimately blame your sweaty palms on hot flashes. Plus, you get to lie down on a mat for some of the exercises, which is basically like taking a nap – except you are actually exercising. All our classes are different from the previous one, so you never get bored!