Anastasis Tzanis
5 Benefits of Reformer Pilates for Menopause
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Menopause, with its physical and hormonal shifts, often necessitates adjustments to exercise routines. Reformer Pilates is a popular choice for menopausal women because it offers a unique blend of benefits:
- Mind-Body Focus: It promotes relaxation and stress management, which can be helpful during this transitional period.
- Strength Training: It builds muscle mass, which can help combat age-related muscle loss and improve bone health.
- Adaptability: The intensity and exercises can be easily modified to accommodate individual needs and limitations.
The menopausal window, encompassing peri- and postmenopause, can vary from 2 to 10 years, beginning after a year without a period. This unpredictable duration can leave some women feeling stuck. In my experience, those who adapt their diet and exercise routine tend to experience fewer symptoms and navigate this transition more smoothly.
1. Muscle Strength & Tone
Muscle loss is a natural part of aging, but menopause can accelerate it [ref], increasing the risk of sarcopenia (muscle loss), osteoporosis (bone weakness), and diabetes [ref]. A 2020 study found a significant decline in lean muscle mass among women [ref], with estrogen deficiency being a major contributor.
Building muscle may seem more challenging after menopause, but strength gains are still possible despite hormonal changes. Reformer Pilates can be a valuable tool to improve strength and mitigate many symptoms associated with muscle loss. However, for optimal results, Reformer classes should prioritize strength training over flexibility.
2. Weight Management
Menopause can lead to hormonal changes that make weight gain, particularly around the waist, more likely. Cortisol resistance, a condition where the body struggles to use cortisol effectively, is also common during this time. Reformer Pilates can be a valuable tool for menopausal women seeking to improve body composition in two key ways:
- Mind-Body Benefits: Reformer Pilates can help manage stress hormones like cortisol. By focusing on breath and controlled movements, it can promote relaxation, potentially aiding in cortisol reduction.
- Targeted Strength Training: Specific exercises can target core and muscle groups that may be affected by hormonal changes. This approach goes beyond just burning calories; it aims to build lean muscle mass, which can help reshape the body and improve overall body composition.
3. Bone Density
Bone health, often measured by Bone Density (BD), is a major concern for women during menopause. While some studies suggest pilates may benefit bone health [ref], most meta-analyses haven’t shown significant BD changes from pilates alone [ref1, ref2, ref3]. It’s important to note that many studies are short-term and use one-size-fits-all programs, neglecting individual needs and long-term effects.
At Perola Bruta, we recognize Reformer Pilates isn’t solely strength-focused. Its low-impact nature and focus on flexibility are also valuable for menopausal women. However, to maximize bone density benefits for our clients, Ana and I combine Reformer Pilates with specific free-weight exercises.
4. Joint Health
Estrogen possesses anti-inflammatory properties in both muscles [ref] and the brain/nervous system [ref]. During menopause, estrogen levels decline, leading to increased inflammation throughout the body. This can make joints more susceptible to pain. Low-impact exercises like reformer Pilates are a popular choice for women experiencing this.
However, considering the strong link between pain and hormonal fluctuations [ref], addressing the hormonal aspect through dietary and lifestyle changes can also be beneficial.
5. Pelvic Floor
Weak pelvic floor muscles can contribute to incontinence, especially during menopause. While Pilates exercises can directly target these muscles, the indirect benefits of Pilates, like improved core, glute, inner thigh strength and breathing, may have a more significant impact on long-term pelvic floor health.