Triving through menopause
As a Pilates teacher and educator, I’ve begun to see more clients entering perimenopause and menopause, bringing with them new concerns and challenges. Menopause, medically defined, is when menstrual periods stop due to the decline of sex hormones, primarily estrogen, produced by the ovaries. However, that definition doesn’t include the shared experiences that many women talk about—hot flashes, mood swings, brain fog, weight gain, and sleep disturbances. Perimenopause, which can start 10 to 20 years before menopause, comes with hormonal shifts that manifest in many physical and emotional ways, including muscle loss, insulin resistance, fatigue, weakness, and emotional overwhelm.
The average age for menopause in the U.S. is around 51, though for many, the journey can begin in their mid-40s and extend into their mid-60s. From my experience, exercise plays a vital role in addressing many of the issues that arise during this phase of life. So, what can women do to navigate this time? Here are five key workouts and exercises that, when integrated into a routine, can produce positive physical and emotional results:
1. Get your blood pumping – Whether it’s walking, light jogging, cycling, or dancing, it’s important to keep moving. Rhythmic movement matters, even in short bursts. A 10-minute walk during the workday can change your perspective and work wonders for both your mind and body. Whether you opt for longer, lower-intensity activities or short, high-intensity workouts, the key is to move consistently. Adding variety—like dancing, hiking, or mowing the lawn—can make exercise enjoyable and effective.
2. Strength training is key – Picking up weights is essential to maintain muscle tone, especially as muscle loss accelerates during menopause. Large muscle groups like the quads, glutes, and pecs need focus, but bodyweight exercises like lunges, squats, push-ups, and tricep dips are excellent alternatives if weights aren’t available.
3. Get mindful – Pilates, especially on the Reformer, is a wonderful way to combine strength with mindfulness. Other mindful exercises like yoga and Tai Chi can improve overall well-being, help with posture, and support spinal and joint health. These low-impact, mindful workouts promote longevity, a better aging process, and help maintain an independent lifestyle.
4. Focus on balance – Balance changes as early as age 30, and this becomes more apparent as we age. Incorporating exercises that challenge balance and coordination is important because they train the nervous system to adapt, which is essential for long-term health and functional independence.
5. Move for the fun of it – It’s crucial to find movement that brings joy. Whether it’s dancing, boxing, or anything in between, finding activities you enjoy increases the likelihood that you’ll stick with them. When you find movement that you love, it trains your body, soothes your mind, and nourishes your soul.
Some key things to keep in mind as we age include:
• Nutrition over fads – Focus on healthy, whole foods rather than trendy diets. Avoid processed and sugary foods and eat in a way that supports your health.
• Prioritize yourself – By this stage, many women are juggling family, careers, and various responsibilities. It’s important to make your health a priority and understand that you have options to choose how you care for yourself moving forward. Let go of past failures or successes and focus on what’s ahead.
• All movement matters – Many people hesitate to stay active because they believe it won’t make a difference. But every step matters, whether it’s playing with your grandchildren, gardening, or dancing. Moving joyfully and frequently is key.
As we step into this next chapter, it’s important to remain positive, embrace our growing wisdom, and stay connected to a supportive community of like-minded individuals.