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Pilates: a game-changer for the menopause

Updated: Aug 31, 2021

As oestrogen levels fall during perimenopause and menopause, we know that periods become more irregular and some menopause symptoms like hot flushes, mood swings and sleep problems can begin. However did you know that falling oestrogen levels mean that bone density decreases – increasing the risk of developing osteoporosis?

Regular exercise can help to maintain and even IMPROVE your bone density as well as improving your muscle strength and balance, reducing risks of falling onto brittle bones.

So, how else can exercise, and in particular Pilates, help us come through the menopause with our sanity and health intact?

Why Pilates?

Pilates is the perfect low-impact exercise to increase flexibility and balance whilst improving muscle strength and tone. Pilates builds strength in your core muscles to counteract the weakening of these muscles from hormone changes. Gaining greater control of the core muscles helps your joints, nerves and muscles to co-ordination and balance better throughout your body.

Weight gain

Many women find it difficult to stabilise their weight during the menopause. It doesn’t seem to matter how hard they exercise, they gain weight, especially around the tummy, hips, bottom and thighs. It’s all down to the fluctuation of hormones and your natural metabolism slowing down. Along with reducing your daily calorie intake, getting your heart rate up for 20 minutes or more daily gives your metabolism a boost.

Better sleep

The deep, controlled breathing we do in Pilates helps to calm the mind and refocus it away from negative menopause symptoms. Fatigue and troublesome sleep patterns can be debilitating but the stretching and breathing during Pilates can help you relax and get a better night’s sleep.

Mood boost

Putting aside stresses for some core strengthening Pilates releases endorphins to boost your happy feelings, reducing the effects of mood swings and sleeplessness.

You’ll find warmth and support at our friendly Gemma Pearce Fitness Pilates classes in Sutton Courtenay, Chilton, Long Furlong and Steventon. And if you can’t make these classes, our online classes are perfect to fit in to your schedule, any time, any day.

Find out more about Gemma Pearce Fitness classes at

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