How Pilates Can Help You Through the Menopause

In this article I’m going to be discussing the Perimenopause, Menopause and Post Menopause and how Pilates can help you through this time.

This period can sometimes be a challenging time in a woman’s life.

It’s a time of change physically, emotionally and spiritually.

Symptoms can range massively and may be different for each person, many causing negative effects on women’s day to day lives.

Here’s a few that I hear customers, friends and associates tend to struggle with

  • Hot flushes, constant feeling of overheating and night sweats
  • Joint aches and pains
  • Weight gain
  • Sleep disturbances
  • Mood swings
  • Anxiety & feelings of overwhelm
  • Fatigue

I myself am peri-menopausal, initially I felt demotivated, suffered with anxiety and overwhelm, forgetfulness and struggled with fatigue – which for any one that knows me, is completely out of character!

I put this down the stress over the past two years catching up with me but then started to notice other symptoms too and so after further investigation I was diagnosed as peri-menopausal.

But I don’t suffer with joint aches and pains, as I exercise regularly and practice Pilates!

A lot of the symptoms I’ve covered are down to a drop in our oestrogen levels which we need to address as this can also increase our risk of serious conditions, including heart disease and osteoporosis.


How Pilates Can Help You Through The Menopause

Keeping Joints Mobile

Regular mobility exercises lubricate our joints which keeps them moving more freely and easily and reduces pain and stiffness in the joints.

Promoting Bone Strength

When our muscles contract and pull on our bones and when we load the bones and joints, our bones become stronger and improve density.

Strengthening Our Pelvic Floor

Strengthening our pelvic floor helps prevent bladder leaks and also promotes better sex.

Increasing Our Core Strength

Increasing our core strength improves our balance and stability, which decreases our risks of trips and falls. A stronger core also helps us perform daily activities much easier.

Decreasing Our Stress Levels

Performing Pilates exercises works on a mind body connection so we focus on ourselves and our bodies rather than getting distracted by day to day thoughts. We also focus on using breathing techniques.  Both aid with improving our overall mood and also helps with sleep disturbances.

Exercise in general helps to increase Serotonin which is the feel good hormone

Pilates can help us cope with the physical and mental symptoms we may be experiencing and helps to slow done bone loss and improves our bone density. Which will lower the risk of Osteoporosis and fractures. 

A Must for all women!

What is Osteoporosis?


Osteoporosis is a condition that causes our bones to become weak and more prone to breaking.

Low oestrogen levels slows down the body from producing new bone and properly maintaining our bone structure which can result in our bones becoming porous.

In severe cases, even mild stresses such as sudden twisting or sneezing can cause a fracture

1 in 3 women over 50 break a bone due to Osteoporosis


Like I mentioned earlier Pilates exercises can help as well as other weight bearing exercises such as walking and jogging

Other things such as eating foods rich in Calcium and Vit D or taking supplements are also recommended.

And in some cases, HRT to help increase Oestrogen levels.


If you are experiencing menopausal symptoms like the ones above that are negatively affecting your life, please get in touch with your GP to discuss your options and exercise regularly.

Good diet and exercise are so important for your overall health and wellbeing and preventing future conditions.


New to Pilates but would like to give it a try, join our 21 day Pilates programme. It’s a great introduction to our Pilates classes and the benefits you will feel.

You get access to one weekly Pilates class over a three week period and unlimited access to Pilates exercise videos you can practice at home in your own time from our Facebook group.

Classes are run at our Pilates studio in Sheffield and Live Online through Zoom.

For more information click on the link below:

21 Day Pilates Programme

Hope you’ve found the article helpful and please remember there are lots of things out there to help and support us through the Menopause