Reformer Pilates & Perimenopause - Can it help alleviate the symptoms?

According to the NHS, most women will experience Perimenopausal symptoms starting between 45 and 55 years old, with the average length of Perimenopause being 4 years, although it can last up to 8. 

Technically Menopause itself is a single day, where it has been 12 months since your last period, with the time after that classed as post Menopause. At various stages of both Perimenopause and post Menopause women can experience various symptoms including:

• Changes to your periods:

  The first sign of the Perimenopause is usually, but not always, a change in the normal pattern of your periods, for example they become irregular.

  
  

• Mental health symptoms:

  Common Mental health symptoms of Perimenopause and post Menopause include:

  • Changes to your mood, such as low mood, anxiety, mood swings and low self-esteem.

  • Problems with memory or concentration (brain fog).

    
    

• Physical symptoms:

  Common physical symptoms of Perimenopause and post Menopause include:

  • Hot flushes, which are when you have sudden feelings of hot or cold in your face, neck and chest, which can also make you dizzy.

  • Muscle aches and joint pains.

  • Changed body shape and weight gain.

  • Vaginal dryness and pain, itching or discomfort during sex.

  • Sensitive teeth, painful gums or other mouth problems.

  • Sarcopenia - muscle wastage.

  • Osteopenia - loss in bone density.

So how can Reformer Pilates support the management of Perimenopause and post Menopause symptoms?

Regular exercise and maintaining your fitness levels is really important in all stages of life but especially so during this transition stage.

Pilates can be a very effective way of managing some of the symptoms you may experience with Perimenopause and post Menopause, and here's how:

• Breathing techniques

We use lateral breathing in Reformer Pilates, which can help to reduce stress and anxiety and subsequently also improve sleep.

• Brain Fog

In Reformer Pilates we focus on improving mind body connection through considered movement, allowing us to help eliminate unwanted thoughts and improve our ability to block out unwanted noise in the brain.

• Improving Muscle Mass & Bone Density

The Reformer works on resistance, which over time can help to improve and maintain muscle mass, improve bone density and improve balance, which can also help in reducing the risk of falls.

• Pelvic Floor

A strong focus throughout Pilates is utilising the pelvic floor connection and engagement, along with focusing on pelvic floor mobility. This helps to keep the pelvic floor strong, supple and mobile.

If you would like to understand more about how Reformer Pilates can improve the management of your Perimenopausal and post Menopausal symptoms, why not come in and have a chat. Alternatively, please do call us on 01256 770022 or visit our website for more details about our classes.

Ruth Rushton - Reformer Pilates Instructor

Read more about Ruth in Our Team section