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.
The Study Overview
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.
Key Insights
-
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
- 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.
Why Pilates Works
Low Impact Exercise
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.
Mindfulness & Stress Reduction
The practice promotes a strong mind-body connection, which can help reduce stress and anxiety—two common issues during this life stage.
Muscle Strengthening
Pilates focuses on strengthening muscles, improving posture, and enhancing overall physical function, all of which are crucial as we age.
How to Get Started
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.
Take Control of Your Health
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!
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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: The information on Perimenopause Health is for general informational purposes only and not medical advice. I am not a healthcare professional. Always consult your doctor before making any changes to your health routine or treatment plan. Any reliance on this information is at your own risk. In accordance with Australian guidelines, this content should not replace professional medical consultation or treatment.
