If you’re thinking about how to make sure you’re staying active through menopause, you’re not the only one.
Whilst there have been big leaps forward in the dialogue around menopause, many women still find themselves unprepared for the changes which occur during this time and how to accommodate them.
As well as the lack of discussion on the topic until recently, one difficulty is that the menopause affects every woman differently, so it can be difficult to give advice about staying active through menopause which suits everybody.
Common symptoms that many women report during the menopause include fatigue, joint stiffness, weight changes, poor sleep, reduced confidence, anxiety and muscle loss – all of which can be distressing and cause disruptions to normal life.
Staying active through menopause is a way to alleviate some of these symptoms, and the good news is that it doesn’t need to involve high-intensity workouts, which is a relief to many.
Pilates is a gentle but highly effective form of exercise, so if you’re looking for a supportive way to keep moving then read on to discover why it’s so helpful, and how to find out more about our classes.
Why staying active during menopause is so important
Whilst it might feel like rest is the only option for menopause symptoms, there is plenty of evidence for the benefits of staying active alongside taking time to restore your energy levels when things are challenging.
Some of the benefits of exercise during this time include:
- Maintenance of muscle mass
- Supporting bone density
- Improvements to heart health
- Management of weight
- Boosting mood and mental health
- Improving sleep
- Increasing energy
- Reducing aches and stiffness
In all of this, it’s important to note that consistency is much more important than intensity; maintaining a level of exercise which you can enjoy will do much more good than short bursts of intensity which may not be sustainable.
Common menopause challenges that make exercise feel difficult
There are plenty of reasons why the symptoms of this life stage themselves mean that staying active during menopause can feel challenging.
Many women have much less energy, which can be associated with poor sleep during the menopause, and naturally makes exercise feel hard.
Hot flushes and joint pain are also common, which can make movement feel uncomfortable and even painful at times.
Sadly, the mental strain can be very tough, with reduced confidence being experienced, and the knock-on effects of this preventing some women from exercising; anxiety around pelvic floor weakness can also cause anxiety around the effects of exercise.
If you struggle with any of these challenges, and find that they make you reluctant to exercise, then you are not alone.
Many women feel like you, but contrary to what may seem logical, it is actually beneficial to stay active during menopause, and we’d love to recommend Pilates as a great way to do that.
Why Pilates is ideal during menopause
Pilates is an ideal form of exercise for staying active through menopause – here are my top five reasons why.
1.Pilates builds strength without high impact
During the menopause, it’s important to strengthen muscles safely, supporting joints and ligaments.
It is also essential to build strength as this declines more rapidly during menopause due to the decline in hormones and the ageing process.
Our small Pilates classes allow you to build strength at your own pace, under the guidance of experienced instructors who can adapt exercises to suit your ability.
We do this through using your own body weight during the Pilates exercises, and sometimes incorporate small Pilates equipment such as resistance bands, rings and balls too.
Each exercise as numerous levels so you can build your strength and stability gradually under the careful eyes of our instructors, who will encourage and correct technique where necessary.
2.Pilates supports bone health
Bone density loss is a primary symptom of the menopause and can lead to Osteoporosis in many women, however taking part in resistance and weight-bearing exercise will help to maintain bone density.
Pilates also strengthens muscles which support the skeleton, reducing strain on your bones and joints.
3.Pilates helps manage stress
The mental strain of the menopause is not to be underestimated however Pilates also incorporates breathing techniques and mindful movement, which are great tools for nervous system regulation both during a class and in everyday life.
These are great strategies to help with anxiety and overwhelm, and on top of this, the experience of being in a class with other women and part of our welcoming community can really help to alleviate some of the mental strain that many women experience during the menopause.
4. Pilates strengthens the core and pelvic floor
Pilates builds muscle strength through repeated movements, many of which focus on building deep core muscles, and associated with this, the pelvic floor.
This has benefits for improving bladder control, back pain, posture and confidence as bodies become stronger and more reliable once again.
5.Pilates reduces aches and stiffness
Many of us feel muscle stiffness associated with getting older, and these aches can feel more acute during the menopause. If your joints feel stiff after sitting or sleeping, you may well find this point particularly relatable.
Building regular movement into your lifestyle will improve your flexibility and mobility, and Pilates is a great way to start building low-impact but high reward exercise into your routine.
Explore Pilates with New Healthy Body
If you’re hoping to alleviate some of the symptoms of the menopause by keeping moving, then we’d love to hear from you.
At New Healthy Body we run a wide range of Pilates classes, both online and in-person at our Sheffield studio, where many have found a welcoming community of likeminded people looking to improve their quality of life through this low-impact form of exercise.
All of our classes are suitable for beginners as well as those who have spent some time doing Pilates before, and our fully qualified instructors are able to tailor exercises to suit each participant depending on experience, injuries or particular goals that they have in mind.
Find out more about our classes on our website, or if you’d like to discover more specifically about why Pilates is ideal for staying active through menopause then we’d love to chat more about this – you can find our details on our contact page.