Five Pilates exercises to help your body through menopause.

Physical exercise is important for relieving menopausal symptoms, but strength exercises can offer multiple benefits for your body and psychology.

On the occasion of World Menopause Day , celebrated every year on October 18, let's talk a little about the role of exercise. Menopause is a milestone period in every woman's life. One cycle closes, another begins. It is an opportunity to review our lifestyle and take proper care of our health, so that in the years to come we can live with as few problems as possible.

With the onset of menopause, loss of muscle mass and the risk of osteoporosis and excess weight increase. Unfortunately, osteoporosis cannot be reversed, but we can keep our bones strong and our weight stable by adopting good habits: proper nutrition and regular exercise that includes strength training.

Why you should do strengthening exercises during menopause

Any form of physical exercise is great for managing perimenopausal and menopausal symptoms. But strength training can benefit you in many ways, having a positive impact on physical health, bone density, weight management, mental well-being, and overall quality of life.

Gain a strong core: As a Pilates teacher, all exercises begin at the center of the body or our center of strength, what Joseph Pilates called the “powerhouse.” By strengthening the core, you gain a strong core while limiting the natural decline in muscle mass that occurs with age and hormonal changes. This can improve overall functional capacity and prevent muscle weakness and loss of mobility.

Keep your bones healthy: As estrogen levels decrease, your risk of osteoporosis increases. Osteoporosis is a condition where bones become weaker, leading to an increased risk of fractures. Strength training helps protect against osteoporosis. By using weights and doing resistance exercises, we promote bone density and strengthen our musculoskeletal system.

Manage your weight better: Strength training also boosts your metabolism. This can help you manage your weight and combat the tendency to gain weight around your waist during menopause.

Improves mood: Strength training helps produce more mitochondria, the body's powerhouses. And when we have good energy, our mood improves, reducing symptoms of depression and anxiety that are often associated with hormonal changes.

We gain flexibility: In addition, strengthening exercises enhance joint stability and flexibility, reducing the risk of joint pain and stiffness that may accompany the hormonal changes associated with menopause.

Here are 5 Pilates exercises that are ideal for the menopause period.

#1. Squats

Squats are a great way to strengthen the lower body, especially the glutes, quadriceps, and hamstrings, while promoting improved mobility and stability. By focusing on proper alignment and controlled movement, they help develop functional strength, enhance posture, and support overall lower body function.

How to: Stand with your feet hip-width apart, feet parallel and in line. Press your big toe, little toe, and heel together to form a triangle. With your back straight, push your buttocks back and lower your weight. Return to a standing position by pushing through your heels. Repeat 10-15 times.

#2. Step-back views

Leg raises are one of the basic exercises for strengthening the legs. In addition, they help with balance, mobility, and stability, as they also work other muscles, such as the abdominals, to stabilize the body.

How to: From a standing position, take a large step back. The front foot is fully on the ground while the heel of the back foot is high. The pelvis faces forward. With your torso in an upright position, bend both knees and slowly lower your body vertically. Pay special attention to the knee of the front leg so that it does not go beyond the toes. Repeat 10 times on each leg.

#3. Single-Leg Deadlifts

Deadlifts are a key element of most strength programs that aim to strengthen the "powerhouse" of the back muscles, spine, glutes, and hamstrings, but this particular one, where we bring one leg back in extension, also aims at balance.

How to: From a standing position, lean your torso slightly forward and simultaneously extend one leg back. Maintaining an imaginary straight line, bend your torso forward, simultaneously lifting your back leg. Make sure you have activated the "powerhouse". Repeat 10 times on each leg.

#4. Push-ups

Push-ups are considered the king of exercises, as they not only strengthen the chest muscles, shoulders and arms, but also engage the entire body. It is a difficult exercise that requires proper alignment. A modified version of the traditional exercise is with the knees touching the floor, which will allow you to gradually progress.

How to: In a quadruped position, bring your arms slightly forward and spread them out to the side. From this position, bend your elbows outward and as you inhale, slowly lower your torso so that your chest is between your palms. Push up as you exhale. Repeat 10 times.

#5. Superman

The Superman exercise is a beneficial exercise as it targets the extensor muscles of the back, which can often become weak during menopause. By simultaneously raising one arm and one leg off the ground, this exercise helps strengthen the back, improve posture and balance, and support the spine and overall health.

How to: Get into a quadruped position with your wrists perpendicular to the ground, your shoulders and elbows straight, and your knees at a 90-degree angle. Engage your powerhouse to keep your core stable throughout the movement. Slide one leg back to straighten it and lift it up, simultaneously raising your other arm straight. Hold for three breaths and return to the starting position. Repeat 3-5 times.

And one more thing: Always listen to your body. Everyone’s strength, flexibility, and range of motion can vary, so it’s essential to respect your body’s limits and not push beyond them if you don’t feel “comfortable.” Gradually increase the “depth” of the movements over time.

(the article was first published https://www.newsbeast.gr/health/fitness/arthro/11735121/5-askiseis-pilates-gia-na-voithisete-to-soma-sas-stin-emminopafsi )