Why Pilates is Perfect for Perimenopausal Women

Why Pilates is Perfect for Perimenopausal Women

Understanding the Transition: What Is Perimenopause & Menopause?

• Perimenopause is the transitional phase before menopause, often lasting 4–8 years, typically beginning around age 47 in Australia, with perimenopausal symptoms appearing years before menstrual cycles cease.
• Menopause is confirmed once you’ve gone 12 months without a period, often occurring between 45–55 years (average age in Australia is 51 years).

Common Symptoms Experienced by Women

Australian data show that 80% of women report experiencing menopause-related symptoms, and about 20% classify them as severe.
According to the recent AMY study by Monash University, 37.3% of women in late perimenopause report moderate-to-severe hot flushes and night sweats—about five times more likely than pre‑menopausal women. (The Guardian)

Key symptoms across perimenopause and menopause include:

• Vasomotor symptoms: hot flushes, night sweats
• Sleep disturbances & fatigue
• Joint pain, stiffness, muscle aches
• Mood swings, anxiety, brain fog
• Vaginal dryness, urinary symptoms
• Weight changes, especially increased central fat, loss of bone density, reduced muscle tone and postural strength
• Cognitive issues such as difficulty concentrating.

While troubling, only 7% of mid-life Australian women report missing work due to symptoms—but 17% have taken an extended break in the past five years.

How Pilates Can Help You Through This Phase

Pilates aligns beautifully with the needs of perimenopause and menopause by delivering a gentle, mindful, and fully tailored fitness strategy. Here’s how:

1. Reducing Hot Flushes & Balancing Hormones

Australian and New Zealand studies show Pilates can reduce frequency and severity of hot flushes.
Movements enhancing blood flow, combined with controlled breathing, may help modulate stress hormones like cortisol, indirectly supporting more balanced hormone function. (menopausecentre.com.au, My Menopause Journey)

2. Strengthening Core, Joints & Bone Health

Post-menopausal bone density declines quickly; some women may lose up to 20% of bone mass within five years. Pilates focuses on low-impact strength-building that supports joints and spine alignment while fortifying deep muscle groups.

3. Improving Flexibility & Posture

Pilates can reduce stiffness and soreness, encourage fluid movement, and foster better body awareness and joint mobility—especially important when hormone drops can affect joint health.

4. Boosting Mental Wellness & Sleep

Mind-body connection during Pilates helps alleviate anxiety, mood swings, and brain fog. The meditative nature of Pilates supports better sleep and stress resilience.

5. Enhancing Balance & Fall Prevention

Hormonal decline can weaken proprioception and balance. Pilates improves spatial awareness and muscular coordination—key tools to reduce the risk of falls.

Why Pilates Connection in Lane Cove Is Here for You

At Pilates Connection, our approach includes:

• One-on-one and small group sessions tailored to your fitness level and symptoms
• Focused attention on core stability, mobility, and alignment
• Workouts adapted to address hot flashes, joint stiffness, mood fluctuations, and balance challenges
• Integration with Balance & Restore Wellness for a holistic approach—combining Pilates with stress‑management techniques like breathwork and relaxation

Our experienced instructors are trained to customise each session, ensuring that whether you’re in early perimenopause or post-menopausal, every move is suited to help you adapt gracefully.

Sample Pilates Session Aimed at Symptom Relief

Warm-Up & Breath Work

• Gentle pelvic tilts and diaphragmatic breathing to calm the nervous system

Core Activation & Postural Alignment

• Exercises like gentle pelvic curls, leg circles, and bridge variations

Balance & Proprioception Drills

• Standing balance work or equipment-based movements

Flexibility & Joint Mobility

• Controlled spine articulation and shoulder mobilisations

Cool-Down & Mindful Breathing

• Body scan and breath-focused relaxation to support improved sleep

Begin Your Wellness Journey

If you’re navigating perimenopause or menopause and seeking a fitness practice that supports you physically, mentally, and emotionally—book a complimentary consultation at Pilates Connection, Lane Cove.
We’ll help you design a personalised Pilates programme that aligns with your goals and life stage, supported by expert guidance and a blended approach from Balance & Restore Wellness.

Ready to embrace this chapter with confidence and vitality? We’re here to help every step of the way.

References & Further Reading

• Jean Hailes for Women’s Health – https://www.jeanhailes.org.au
  A leading Australian not-for-profit women’s health organisation with comprehensive information on perimenopause and menopause.
• Australasian Menopause Society – https://www.menopause.org.au 
  Provides up-to-date, evidence-based information on menopause, midlife, and ageing.
• Podcast: As the “medic who kickstarted the menopause revolution”, Dr Louise Newson has empowered a generation of women to have a greater understanding, choice and control over their treatment, bodies and mind. Listen to her fabulous podcast interview on The Imperfects : https://www.theimperfects.com.au/guest/dr-louise-newson-2/