This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult a qualified health professional before engaging in physical activity or making any changes to your diet, medications, or lifestyle.
You probably know that exercise is an important pillar when it comes to your overall health. But did you know that certain exercises can actually help reduce the symptoms of menopause and perimenopause? Perimenopause typically affects women in their 40s, and menopause typically affects women in their 50s. , but both can begin at a young age. If you know you’re already menopausal, or even if you just fall into one of these age groups, there are some simple Pilates exercises that can make a big difference.
What is the best exercise for menopause?
During perimenopause and menopause, “lower estrogen levels can lead to an increased risk of osteoporosis, so there’s a focus on bone health,” explains yoga and Pilates instructor Carla Interior. Masu. “Weight-bearing activities like Pilates can help maintain bone density and reduce the risk of fractures. Targeted exercise can improve muscle strength, weight management, mood regulation, heart health, and joint health. It also addresses common menopausal and menopausal problems such as flexibility, hot flashes and sleep disorders, and is also useful for health management. ”
“As women age, they may experience muscle loss, decreased flexibility, and metabolic changes that tend to decline with age. Women can adapt their exercise habits to accommodate these changes. “It’s important to prioritize activities that support bone health,” she continues. , heart health, weight management, and overall health. ”
“Both perimenopausal and menopausal women can experience back pain, pelvic floor dysfunction, decreased mobility, and changes in posture,” says Dr. Interior.
With that in mind, here are the five Pilates exercises she recommends to manage these symptoms and support your health.
1. Pelvic curl
How to do it: Lie on your back with your knees bent and your feet hip-width apart. Inhale to prepare, then exhale as you lift your spine off the mat and slowly lift your hips toward the ceiling. Inhale and exhale to return to the starting position.
Why it works: Pelvic curls help strengthen your pelvic floor, abdominal, and back muscles, which can help reduce lower back pain and improve pelvic floor function.
2.Swan
How to do it: Lie on your stomach and place your hands next to your ribs. Keeping your gaze forward, inhale and lift your chest and arms off the mat. Lower your hips while exhaling.
Why it works: The Swan Stretch strengthens your back muscles, improves spinal mobility, and helps prevent the forward leaning posture that can develop with age. It can also help reduce tension in the upper back and shoulders, which is common during menopause and menopause.
3. Single leg circle
How to do it: Lie on your back with one leg extended toward the ceiling and the other bent with your foot flat on the mat. Move your extended leg clockwise and counterclockwise while maintaining pelvic stability.
Why it works: Single leg circles improve hip mobility, strengthen your core, and increase stability to help prevent falls and maintain mobility. It also works on the inner and outer thigh muscles, supporting pelvic floor health and reducing hip discomfort.
4. Side leg lift series
How to do it: Lie on your side with your legs straight on top of each other. Lift your top leg toward the ceiling, stacking your hips, and then lower it back down.
Why it works: Side leg lifts target the muscles of the hip, outer thigh, and buttocks, improving hip stability, reducing hip pain, and helping prevent injuries related to hip weakness. Strengthening these muscles also supports pelvic alignment and overall posture.
5. Standing heel drop
How to do it: Stand with your feet hip-width apart, rise to your toes and slowly lower your heels.
Why it works: Elevating your heels puts more weight on your bones, which helps strengthen them and is ideal for menopausal people.
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