Navigating menopause with strength and balance

Written by Kelly Benriassa. Clinical lead physiotherapist and APPI Pilates instructor.

Menopause is a transformative phase in a woman’s life, bringing with it a range of physical and emotional changes. As hormone levels fluctuate, many women experience symptoms like hot flashes, sleep disturbances, mood swings, muscle and joint pain, weight gain and sexual problems.  Also, menopausal women experience a number of physical changes such as loss of muscle strength and flexibility, which is considered to be a major contributor to musculoskeletal disorders (1).

One of the most effective ways to manage these symptoms and maintain a healthy, active lifestyle is through regular exercise.  In fact, research findings show that a regular Pilates programme has positive effects on the symptoms of menopause.  Pilates has been proven to increase muscle strength and flexibility and is believed to minimise the harmful effects of menopause on function (2).

Being committed to women’s health and inspired by the research findings,  we have developed and now offer a specialised Pilates Circuit Class, designed specifically for women in menopause and perimenopause.  Taught by Physiotherapists and Pilates instructors who have undertaken further study in the field of menopause, our class combines the benefits of Pilates with strength training to help you navigate this transition with strength and confidence.

Why Pilates and Strength Training?

Benefits of Pilates:

1. Core Stability: Strengthening the core muscles can alleviate back pain and improve posture.
2. Flexibility: Gentle stretching helps maintain flexibility, reducing stiffness and joint pain.
3. Stress Reduction: Mindful movement and breathing techniques lower stress levels and enhance mental well-being.
4. Bone Health: Weight-bearing exercises in Pilates help maintain bone density, crucial during menopause.
5. Dynamic postural balance: Specific teaching cues to enhance posture across all positions and movements in life.
6. Improves quality of life (3) across important parameters such as life satisfaction, the perception of physical health and self-confidence levels.

 

Benefits of Strength Training:

1. Muscle Mass Maintenance: Strength training combats the natural loss of muscle mass that occurs with age.
2. Metabolic Boost: Building muscle helps increase metabolism, aiding in weight management.
3. Joint Support: Strong muscles support and protect your joints, reducing the risk of injury.
4. Bone Density: Resistance training is proven to enhance bone density, reducing the risk of osteoporosis.

 

What to Expect in Our Pilates Circuit Class.

Our Pilates Circuit Class is a dynamic, engaging workout that seamlessly integrates the core-strengthening benefits of Pilates with the muscle-building advantages of strength training. Here’s what you can look forward to:

1. Warm-Up: We begin with gentle stretching and mobility exercises to prepare your body for the workout.
2. Circuit Stations: The class is structured around different stations, each focusing on various muscle groups and movement patterns. You’ll alternate between Pilates exercises and strength training, ensuring a full-body workout.  Pilates Stations: Exercises like the Hundred, Roll-Up, and Leg Circles target the core, improving stability and flexibility.  Strength Stations: Incorporating weights, resistance bands, and body-weight exercises such as squats, lunges, and push-ups to build muscle and bone strength.
3. Cool Down: We end with a series of relaxing stretches and breathing exercises to promote recovery and mindfulness.

One of the most significant aspects of our Pilates Circuit Class is the sense of community.  Exercising with a group of like-minded women provides support, motivation, and camaraderie.  Sharing your journey with others who understand and empathise with your experiences can be incredibly empowering.

We aim to address the unique needs of women going through menopause.  We provide modifications and adjustments to ensure that every exercise is safe and effective for your fitness level.  Whether you’re a seasoned athlete or new to exercise, you’ll find a welcoming and inclusive environment.

Embarking on a fitness journey during menopause can be daunting, but you don’t have to do it alone. Our Pilates Circuit Class offers a comprehensive, supportive approach to fitness that prioritises your well-being. Embrace this new chapter with confidence and strength.

Contact us at hello@appiclinics.com if you’d like to discuss any aspect of this information or to book a class with us. You can also book classes on Mindbody.

References:

1)Sutton-Tyrrell K, Najjar SS, Boudreau RM, Venkitachalam L, Kupelian V, Simonsick EM, Havlik R, Lakatta EG, Spurgeon H, Kritchevsky S, Pahor M, Bauer D, Newman A Health ABC Study. Elevated aortic pulse wave velocity, a marker of arterial stiffness, predicts cardiovascular events in well-functioning older adults. Circulation. 2005;111:3384–3390. [PubMed] 

2)Montero-Fernández N, Serra-Rexach JA. Role of exercise on sarcopenia in the elderly. Eur J Phys Rehabil Med. 2013;49:131–143. [PubMed] [Google Scholar] [Ref list]

3)Küçük F, Livanelioglu A. Impact of the clinical Pilates exercises and verbal education on exercise beliefs and psychosocial factors in healthy women. J Phys Ther Sci. 2015;27:3437–3443. [PMC free article] [PubMed] [Google Scholar] [Ref list]