Active Pilates | Outdoor Studio

As we travel through life, change is inevitable. Puberty, childbirth, Menopause, old age. As we cycle through life’s changes, we all work out ways of coping – and thriving. Pilates has made a huge difference to my life, strengthening my body and helping me weather the ‘bumps’ in the road as I get older.

Many of the wonderful people who attend our Active Pilates sessions are women over 50. So, I thought I’d look at how Pilates can help us smooth the bumps during a few of those significant periods - keeping us strong and flexible, and giving us the joy of easy movement.

The benefits of Pilates during and after menopause

It seems that modern medicine has only recently ‘discovered’ menopause. Of course, it’s always been there, but it was considered a disease as recently as last century. Thankfully, things have changed.

Still, menopause is a process that brings many changes to a woman’s body.

The significant drop in our body’s estrogen makes women more prone to developing cardiovascular disease. It also leads to the weakening of our body’s scaffolding – our bones can become weaker, we may develop osteopenia and osteoporosis, and we are more prone to fractures.

The good news is there’s a lot we can do to boost our wellbeing, and Pilates has a real role to play.

One 8-week study guided 74 women through a regular Pilates program. The study aimed to see if Pilates had any effect on menopausal symptoms and lumbar strength and flexibility in postmenopausal women.

The Pilates exercises consisted of 7–10 minutes for warm-up, 35–40 minutes for the main program, and 5–7 min for the cool-down. The exercises were performed three times a week for eight weeks.

The results?

a significant decrease in menopausal symptoms except urogenital symptoms
a substantial increase in lumbar strength and flexibility after eight weeks of the Pilates exercise program.

With its promise of building muscular and core strength, increasing flexibility, and improving balance and posture, Pilates is an ideal activity for women during and after menopause.

The benefits of Pilates for Hysterectomy recovery

A hysterectomy involves part or total removal of a woman’s reproductive system. Not only is having a hysterectomy a significant operation that brings on many physical changes (like menopause), but it can also be an emotional time.

Following a period of rest (usually at least six weeks), doctors normally recommend that a woman start building their strength with gentle exercise. Walking is great.

Once your doctor gives you the go-ahead, it’s important to build-up your fitness and strength with regular moderate exercise.

Strengthening your pelvic floor muscles is especially important to maintain bladder and bowel control.

Pilates is an excellent exercise to restore core strength and confidence after such a major operation. But it’s important to acknowledge that you may need to modify your exercises to avoid injury. Avoiding some of the more intense postures will help.

It’s vital you follow your doctor’s advice and, when starting your exercise routine, follow the advice of an experienced professional.

The benefits of Pilates during and beyond middle age

Pilates can help us at any age, but it’s especially important for building strong bones and muscles to avoid injury and support a good quality of life.

Here are just two ways Pilates can help us as we get older:

1. Pilates and Osteoporosis

Osteoporosis or ‘porous bones’ makes us prone to bone breaks and fractures. The condition often leads to a significant decline in overall health and wellbeing.

According to Healthy Bones Australia, around 1.2 million Australians have osteoporosis and a further 6.3 million have low bone density.

Pilates Association of Australia “…by the age of 50 and post 75 years old, 50% of the population are osteoporotic. By 6-7 years post menopause, bone density has reduced by 20%. Post 70 years old, females have lost 30-50% bone mass, and men have lost 20-33%.”

Pilates is an ideal form of exercise for preventing bone deterioration and falls, as well as for people with osteoporosis. Because the exercises are controlled and balanced, they can target specific muscle groups. This ensures the right amount of weight-bearing exercise strengthens bones and muscles and helps support good posture.

2. Mind-body benefits of Pilates

When we think of Pilates, we usually consider all the physical benefits. But feeling strong and healthy undoubtedly affects our mental health.

With the focus on coordinating the breath with movement, we call it ‘mindfulness in motion.’

Feeling physically strong and healthy helps us cope with stress, helps us relax, and enjoy better sleep. Now, that’s something we all need at any age.

Coping with change: How Pilates supports your unique body