Pilates in Perimenopause

If you're having peri symptoms like I did - hot flushes and weight gain - you might find hope in a recent study that highlights the benefits of Pilates mat exercises for women in this transitional phase.

A study conducted with 66 middle-aged, sedentary women experiencing perimenopausal symptoms focused on the effects of a six-week Pilates mat exercise program. Participants engaged in one-hour sessions three times a week, while a control group remained inactive during the same period.

1. Physical Improvements: After the Pilates program, significant changes were noted in:

   • Weight

   • Body Mass Index (BMI)

   • Waist circumference

   • Waist-to-hip ratio

   • Body fat percentage

2. Symptom Relief: Participants reported a noticeable reduction in hot flushes, suggesting that Pilates not only aids in weight management but also helps alleviate distressing vasomotor symptoms.

Pilates is a low-impact workout that’s accessible to women of all fitness levels. It emphasises core strength and flexibility, making it ideal for those experiencing perimenopausal symptoms.

The practice promotes a strong mind-body connection, which can help reduce stress and anxiety - two common issues during this life stage.

Pilates focuses on strengthening muscles, improving posture, and enhancing overall physical function, all of which are crucial as we age.

Find a Class

Look for local Pilates studios or community centers offering beginner classes. Many studios also provide online options for at-home practice.

Start with the Basics

Don’t rush into advanced exercises. Begin with foundational moves to build strength and flexibility gradually.

Listen to Your Body

Pay attention to how your body responds during each session. Adjust exercises as needed and consult a qualified instructor for modifications.

Consistency is Key

Aim for regular practice, ideally several times a week, to fully experience the benefits of Pilates.

The study’s findings suggest that Pilates can be a valuable ally for women navigating perimenopause. By supporting weight management and providing relief from uncomfortable symptoms like hot flushes, Pilates offers a holistic approach to well-being.

If you’re experiencing the challenges of perimenopause, consider adding Pilates to your routine. Embrace the movement, connect with your body, and take proactive steps toward feeling your best during this transformative phase. You deserve it!

My supplement collection works in harmony with Pilates to create a comprehensive approach to perimenopause symptom management. While Pilates strengthens your core and pelvic floor muscles that weaken with hormonal changes, my supplements provide nutritional support that may help maintain energy levels during these demanding but beneficial movements. The mindful breathing central to Pilates practice pairs perfectly with adaptogenic ingredients that support stress resilience when hormonal fluctuations intensify tension. As Pilates improves circulation and mobility, my supplements include nutrients traditionally associated with joint comfort and flexibility. This powerful combination addresses perimenopause from both directions - Pilates providing the functional strength and body awareness that grounds you physically, while the supplements offer nutritional support during this significant transition. Together, they create a foundation of strength and balance, helping you navigate perimenopause with greater ease and confidence in your body's capabilities.

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Reference: Arslan, F.N., Çakmakçi, E., & Ismet, C.G. (2012). Evaluation of the effects of Pilates mat exercise program on some fitness parameters and weight loss of middle aged perimenopausal sedentary women 5.

Disclaimer: This information is for general educational purposes only, not medical advice. Always consult a qualified medical provider before changing any health regimen. Medical practices vary globally. Information presented here should not replace professional medical consultation or treatment. Any reliance on this content is at your own risk.

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