Menopause and Movement: Why Pilates Matters More Than Ever

October 18 is World Menopause Day, an opportunity to talk about an important part of women's health that still doesn't get nearly enough attention.

For many people, menopause brings changes they weren't expecting. Maybe your sleep isn't what it used to be. Your joints feel a little stiffer in the morning. Your usual workout suddenly feels harder, or you find yourself feeling tired even when you haven't changed your routine. It's easy to brush these things off as stress, aging, or simply having a busy week. But sometimes, they're signs of something bigger.

As a women-owned business, Pilates of San Diego places great importance on women's health and education. We want our clients to understand their bodies, recognize the changes they experience, and feel confident about taking care of themselves at every stage of life. Because understanding your body is just as important as knowing how to move it.

This World Menopause Day, we're talking about what menopause really means, some of the misconceptions surrounding it, and how movement can support your health through every stage.

First, Let's Talk About What Menopause Actually Is

Menopause isn't something that happens overnight. It's a natural biological transition, and for many women, the changes begin years before their final period.

There are three stages worth understanding:

Perimenopause: The transition leading up to menopause, when hormone levels fluctuate. Periods may become irregular, and symptoms such as sleep disturbances, hot flashes, and mood changes can begin.

Menopause: Officially reached after 12 consecutive months without a menstrual period, when there is no other medical explanation. In the United States, the average age is approximately 51.

Postmenopause: The years following menopause. Some symptoms may improve, but changes in bone health, muscle strength, and cardiovascular risk deserve continued attention.

And while menopause is a natural process, that doesn't mean everyone experiences it in the same way.

Source: ACOG, The Menopause Years

Five Things You Might Not Know About Menopause

There are plenty of misconceptions about menopause, and some can prevent women from recognizing what's happening in their own bodies.

Let's clear up a few.

1. Menopause doesn't only happen in your 50s.

Although the average age of menopause in the United States is around 51, the timing varies considerably. Perimenopause often begins in the 40s, but hormonal changes and symptoms can start earlier. About 3% of women experience menopause before age 40, known as premature menopause. Menopause before age 45 is considered early menopause.

If you're experiencing possible menopause symptoms at a younger age, it's worth speaking with a healthcare professional rather than assuming you're too young.

2. Hot flashes aren't the only symptom.

When people think about menopause, hot flashes are usually the first thing that comes to mind. But the symptoms can be much broader. Sleep disturbances, mood changes, difficulty concentrating, vaginal dryness, and changes in menstrual cycles can all occur during the transition.

Some people experience several symptoms, while others experience very few. And here's an interesting fact: Up to 80% of women experience hot flashes or night sweats during the menopause transition.

3. Menopause symptoms don't always disappear quickly.

Another common misconception is that menopause symptoms only last a year or two. In reality, hot flashes and night sweats can continue for much longer. According to The Menopause Society, these symptoms last an average of approximately 7 to 10 years, although individual experiences vary widely.

4. Your bone health can change significantly.

Estrogen plays an important role in maintaining bone density. As estrogen levels decline around menopause, bone loss can accelerate.

According to the Bone Health & Osteoporosis Foundation, some women may lose as much as 20% or more of their bone density during the five to seven years following menopause.

That's a striking number, and an important reminder of why strength training, weight-bearing exercise, and appropriate bone health screening deserve attention during midlife.

5. You don't always need a hormone test to recognize perimenopause.

It might seem logical that one blood test could tell you exactly where you are in the menopause transition. But hormone levels can fluctuate considerably during perimenopause.

For many people over 45, healthcare professionals can assess the transition using symptoms, age, and menstrual history rather than relying on routine hormone testing. Testing may be appropriate in certain situations, particularly when symptoms begin at a younger age.

Could You Be Experiencing Perimenopause Without Knowing It?

Here's something worth knowing: You don't have to stop having periods to start experiencing menopause-related changes.

Perimenopause can begin while your menstrual cycle is still relatively regular. And the symptoms aren't always what you might expect.

Some signs to pay attention to include:

• Changes in your menstrual cycle: Periods becoming shorter, longer, heavier, lighter, or less predictable.
• Sleep disturbances: Waking during the night, struggling to fall asleep, or feeling tired despite getting enough rest.
• Hot flashes and night sweats: Sudden feelings of warmth, sometimes accompanied by sweating or disrupted sleep.
• Mood and concentration changes: Feeling more irritable, anxious, forgetful, or having difficulty concentrating.
• Joint and muscle discomfort: Noticing stiffness, aches, or changes in how your body feels during everyday activities.
• Changes in vaginal or urinary health: Dryness, discomfort, or increased urinary symptoms.

You don't need to experience every symptom to be going through perimenopause. If you've noticed changes that are unusual for you, consider keeping a simple record of your symptoms and discussing them with a healthcare professional.

And while menstrual changes are common during perimenopause, unusually heavy bleeding, bleeding between periods, or any bleeding after menopause should be medically assessed.

Not every symptom is caused by menopause, and you deserve to understand what's happening rather than simply putting up with it.

Your Body Is Changing. Your Movement Can Change With It.

During the menopause transition, declining estrogen levels can affect more than your reproductive system.

Estrogen plays a role in maintaining bone health, and the years around menopause are a particularly important time to pay attention to bone density. Changes in muscle mass, body composition, and cardiovascular health can also occur as we age and move through this transition.

That doesn't mean you should stop exercising or automatically switch to gentle workouts. In fact, movement becomes especially important. Regular physical activity helps maintain muscle strength, supports bone health, improves cardiovascular fitness, and can contribute to better sleep and mental well-being. The goal isn't to push your body harder every day. It's to understand what your body needs and create a routine that supports you through these changes.

And that's where Pilates can play a valuable role.

How Pilates Can Support You Through Menopause

We often talk about how Pilates improves strength, flexibility, and posture. But during perimenopause and menopause, these benefits can take on a whole new meaning.

1. Building Strength That Supports Everyday Life

As we get older, maintaining muscle strength becomes increasingly important. Pilates uses controlled resistance to challenge muscles throughout the body, including the deep abdominal muscles, hips, back, and shoulders.

On the Reformer, adjustable spring resistance allows exercises to be adapted to different abilities, goals, and energy levels. Whether you're already active or returning to exercise after a long break, this makes it possible to build strength progressively while paying close attention to how your body moves.

2. Supporting Balance, Stability, and Mobility

Have you noticed that certain movements feel different than they did a few years ago?

Perhaps your hips feel tighter, your balance isn't quite as steady, or sitting at a desk leaves you feeling stiffer than usual. Pilates emphasizes coordination, balance, and controlled movement. Strengthening the muscles that support your joints can help you feel more stable and confident in everyday activities.

It's not just about what you can do during class. It's about feeling comfortable walking, climbing stairs, traveling, lifting things, and enjoying the activities you love.

3. Making Space for Better Sleep and Mental Well-Being

Sleep changes are among the most frustrating experiences people report during menopause. And when you're not sleeping well, everything else can feel harder.

Pilates brings together movement, concentration, and intentional breathing. For many people, that combination provides a welcome opportunity to focus on themselves and step away from the demands of everyday life.

There's also encouraging research behind this.

A randomized controlled trial involving 110 postmenopausal women aged 60 and older found that a 12-week Pilates program improved measures of sleep, anxiety, depression, and fatigue.

The study was relatively small, and the findings don't mean Pilates is a treatment for every menopause symptom. But they do suggest that regular, structured movement may support well-being during this stage of life.

4. Staying Active Without Ignoring Your Body

Some days you may feel energized and ready for a challenge. Other days, a poor night's sleep or uncomfortable symptoms may mean you need to adjust. Both are completely normal.

One of the benefits of personalized Pilates instruction is that exercises can be modified to reflect how you're feeling and what your body needs that day. You can still work on strength, mobility, and coordination without treating every session as a test of how hard you can push yourself. Consistency matters, but so does knowing when to adapt.

What Does the Research Actually Say About Pilates and Menopause?

We're glad to see more scientific attention being given to menopause and movement.

A 2024 systematic review examined 11 randomized controlled trials investigating Pilates and quality of life in postmenopausal women.

The researchers found improvements in several areas, including physical functioning, bodily pain, and social and emotional well-being. Interestingly, the analysis also suggested benefits across more quality-of-life measures in studies using Pilates equipment and in programs involving at least 48 sessions.

These findings are encouraging, but they don't establish that Pilates can prevent osteoporosis, reverse hormonal changes, or directly treat hot flashes. For us, they're a reminder that taking care of your body isn't about finding one perfect workout. It's about finding movement you can continue enjoying for years.

Exercise During Menopause: What Should You Actually Be Doing?

One of the most common misconceptions about exercising during menopause is that you need to choose between intense workouts and gentle movement.

You don't.

A balanced routine can include several types of exercise, each serving a different purpose.

Strength training

Resistance training is particularly important for maintaining muscle and supporting bone health. This might include weights, resistance machines, or appropriately challenging bodyweight exercises.

Weight-bearing movement

Walking, hiking, dancing, and other activities performed on your feet help keep you active and provide weight-bearing stimulus for your bones.

Cardiovascular exercise

Activities such as brisk walking, cycling, or swimming support heart health and endurance.

Pilates

Pilates complements these activities by developing strength, mobility, balance, coordination, and body awareness.

The most important thing is to find a combination that works for your body, lifestyle, and current health.

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Five Things We'd Love You to Know About Moving Through Menopause

1. You don't have to wait until menopause to start taking care of your future health.

If you're in your 30s or 40s, building strength, staying active, and learning about perimenopause can help you prepare for the changes ahead.

2. Your exercise routine doesn't have to look the same every day.

Energy levels, sleep quality, and symptoms can vary. Adjusting your workout isn't giving up. It's making movement work for you.

3. Strength matters more than the number on the scale.

Changes in body composition can happen during midlife, but your weight doesn't tell the whole story. Muscle strength, mobility, balance, and how you feel deserve just as much attention.

4. Your pelvic floor deserves attention, too.

Urinary leakage or pelvic discomfort can become more noticeable during menopause. Pelvic floor exercises may help some people, but symptoms deserve an individualized assessment. A pelvic health physical therapist can help determine whether strengthening, relaxation, or another approach is appropriate.

5. You deserve support, not just advice to live with it.

If menopause symptoms are affecting your sleep, work, relationships, or quality of life, talk with a healthcare professional. Effective treatments are available, and exercise can be one part of a broader care plan.

Pilates Heals. And Every Stage of Life Deserves Support.

No two bodies move exactly alike, and no two menopause experiences are the same.

We want to help create more space for conversations about women's health, including the changes that haven't always received the attention they deserve.

Our instructors work with clients of different ages, backgrounds, and fitness levels, helping them build strength, improve mobility, and feel more connected to their bodies through thoughtful, personalized movement.

Whether you're approaching perimenopause, currently experiencing menopause, or navigating life afterward, you deserve movement that meets you where you are. You don't need to have all the answers before getting started. And you certainly don't need to push through discomfort to prove you're making progress.

Sometimes, the most powerful thing you can do is learn to listen to your body and give it the support it needs.

Find Your Movement at Pilates of San Diego

With studios in East Village, Del Mar, and Fairbanks Ranch, Pilates of San Diego offers expert-led Reformer Pilates and personalized instruction to help you move with greater strength, confidence, and control.

Whether you're beginning your Pilates journey or looking to adapt your existing exercise routine, our team is here to help you find an approach that feels right for you. Explore our class schedule, discover our introductory offers, and find the Pilates of San Diego location that works best for you.

Because Pilates heals, and feeling good in your body matters at every age.

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