5 best exercises for menopause and perimenopause symptoms, according to a pilates teacher
An expert breaks down why these exercises can help alleviate menopause symptoms, like weight gain, joint pain, fatigue, hot flashes and more.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
You probably know that exercise is a key pillar when it comes to overall health — but did you know that certain exercises can actually help alleviate symptoms of menopause and perimenopause? Perimenopause generally affects women in their 40s and menopause generally affects women in their 50s, but both can begin younger. If you know you're already menopausal — or even if you just fall within these age brackets — there are some simple pilates exercises that can make a huge difference.
What are the best exercises for menopause?
During perimenopause and menopause, "bone health is a focus, as declining estrogen levels can lead to an increased risk of osteoporosis," says yoga and pilates instructor Carla Interior explains. "Weight-bearing activities like pilates help maintain bone density and reduce the risk of fracture. Targeted exercises also support common peri and menopausal concerns like muscle strength, weight management, mood regulation, heart health, joint health and flexibility, as well as helping manage hot flashes and sleep disturbances."
“As women age they may experience muscle loss and decreased flexibility as well as changes in metabolism which tends to slow with age," she continues. "It’s important for women to adapt their exercise routines to accommodate these changes and prioritize activities that support bone health, heart health, weight management and overall well being.”
“Both perimenopausal and menopausal women may experience back pain, pelvic floor dysfunction, reduced mobility and postural changes," says Interior.
With that in mind, here are 5 pilates exercises that she recommends to manage these symptoms and help support your health.
1. Pelvic curl
How to do it: Lie on your back with knees bent and feet hip width apart. Inhale to prepare, exhale to articulate your spine off the mat, slowly lifting your hips towards the ceiling. Inhale and then exhale to roll back down to the starting position.
Why it works: Pelvic curls help strengthen the muscles of the pelvic floor, abdominals and back, which can help alleviate lower back pain and improve pelvic floor function.
2. Swan
How to do it: Lie on your stomach with your hands beside your ribs. Inhale to lift your chest and arms off the mat while keeping your gaze forward. Exhale as you lower back down.
Why it works: A swan stretch strengthens back muscles, improves spinal mobility and helps counteract the forward-leaning posture that can develop with age. It also help alleviate tension in the upper back and shoulders, which is a common complaint during perimenopause and menopause.
3. Single leg circles
How to do it: Lie on your back with one leg extended towards the ceiling and the other leg bent with the foot flat on the mat. Circle the extended leg clockwise and counterclockwise, maintaining stability in the pelvis.
Why it works: Single leg circles improve hip mobility, strengthen the core and enhance stability which can help prevent falls and maintain mobility. They also engage the inner and outer thigh muscles, which can support pelvic floor health and alleviate hip discomfort.
4. Side leg lift series
How to do it: Lie on your side with your legs straight and stacked on top of each other. Lift the top leg towards the ceiling keeping the hips stacked, then lower it back down.
Why it works: Side leg lifts target the muscles of the hips, outer thighs and glutei which can help improve hip stability, alleviate hip pain, and prevent injuries related to hip weakness. Strengthening these muscles also supports pelvic alignment and overall posture.
5. Standing heel drops
How to do it: Standing with feet hip distance apart, come up to your tip toes and drop down into the heels repeatedly.
Why it works: Standing heel bumps increase weight on bones, which provide more bone-strengthening benefits — ideal for people going through menopause.
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