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Writer's pictureMelanie Walden

Embracing 'The M Word': Pilates for Thriving Through Menopause with Grace and Strength

Updated: May 8



If you had asked me 20 years ago what life would be like as I approach 50 (almost 49 and not holding!), I wouldn't have envisioned myself in the best shape of my life, let alone fully embracing a lifestyle centered around movement and health. It wasn't until my 40s that I stumbled upon Pilates, and from that moment on, there was no turning back. Now, as I stand on the threshold of a new season and begin to notice the subtle signs of menopause creeping in, I couldn't be more grateful that Pilates has my back—quite literally.



Through Menopause with Grace and Strength


Why is Pilates Helpful During and After Menopause?


"Pilates is a great choice for women approaching or experiencing menopause," says Carolyne Sidhu Anthony, the founder of The Center for Women's Fitness. "Menopause is an exciting and sometimes challenging time in a woman's life. It's a time of physical, emotional and spiritual change. As movement specialists, we can care for the menopausal body in ways that may help support these changes and some of the symptoms associated with it," she adds. (Taken from Pilates Anytime)


Pilates isn't just for the young or the already fit; it's for anyone seeking to enhance their well-being, regardless of age or fitness level. As I navigate the changes of perimenopause, I've discovered how Pilates has become my trusted ally, particularly in maintaining posture, balance, flexibility, and increasing bone strength.


During this period of hormonal fluctuations, erratic sleep, and fatigue, initiating an exercise routine may seem daunting. However, even short bursts of movement, like the Basic Mat Repertoire, can make a significant difference. In just 10 minutes, you can engage in a sequence of exercises that invigorate the body and mind.


But what makes Pilates particularly beneficial for menopause and perimenopause? According to experts like Anthony, it's about addressing specific needs through a holistic approach. Here's what she recommends:


1. Strength Training for Bone Health: Pilates focuses on building strength from within, which is crucial for maintaining bone density as estrogen levels decline during menopause.

2. Cardiovascular Workouts for Hormone Balance and Weight Management: While Pilates may not be traditional cardio, it complements other aerobic exercises and helps manage weight, which can fluctuate during menopause.

3. Balance Exercises: Menopause can sometimes disrupt balance, increasing the risk of falls. Pilates, with its emphasis on stability and control, can improve balance and reduce the likelihood of accidents.

4. Stretching, Breathing, and Relaxation: Stress reduction is paramount during menopause, and Pilates offers a sanctuary for both the body and mind. Through controlled breathing and stretching, it promotes relaxation, aids in lymphatic drainage, and resets the parasympathetic nervous system.


In essence, Pilates isn't just about physical fitness—it's a holistic practice that nurtures the body, mind, and spirit. Whether you're navigating the early stages of menopause or fully immersed in its effects, Pilates can be a steadfast companion on your journey to wellness and vitality. So, embrace the movement, and let Pilates support you through this transformative phase of life.


As I navigate this stage of life, Pilates has become more than just a form of exercise; it's my sanctuary, my refuge amidst the changes and uncertainties. With each session, I feel a sense of empowerment, knowing that I am actively supporting my body through this transition.






Author's Note:

Authored by Melanie Walker, this blog post reflects on the transformative journey of embracing Pilates as a lifestyle during the approach to 50. Melanie shares her personal experiences and insights into how Pilates has become an essential aspect of her well-being, particularly as she navigates the challenges of perimenopause and menopause.



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Well said Melanie.

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Thanks Heather!

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