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Perimenopause - Why Yoga and Reformer Pilates is better than going to the gym for women

Writer's picture: Alia AllawayAlia Allaway
Yoga Helps Lower Cortisol

As women enter their 40s and 50s, many experience perimenopause, the transition to menopause, bringing hormonal changes that can cause symptoms like anxiety, weight gain, fatigue, hot flashes, and joint pain. An effective fitness routine tailored to these changes is key to staying healthy. While running or strength training may help, adding yoga and reformer Pilates to your routine can offer unique advantages.

Yoga and Reformer provide benefits that often surpass traditional workouts, making it an ideal choice for women in this stage of life because these practices improve physical fitness, enhance flexibility, reduce stress, and strengthen the core. They also help manage common symptoms like joint pain and fatigue. By supporting both body and mind, yoga and reformer Pilates provide a balanced way to navigate the challenges of perimenopause with resilience.

Understanding Perimenopause and Its Impact

What is Perimenopause?

Perimenopause refers to the years leading up to menopause, during which estrogen and progesterone levels begin to fluctuate. This hormonal rollercoaster typically begins in a woman’s 40s but can start as early as her mid-30s.

Symptoms and Challenges of Perimenopause

Some of the most common symptoms include:

  • Hormonal imbalances that lead to mood swings, irritability, and anxiety.

  • Insomnia and fatigue that disrupt daily routines.

  • Weight gains due to a slowing metabolism.

  • Hot flashes and night sweats.

  • Loss of bone density and muscle mass.

  • Joint stiffness and reduced mobility.

These symptoms can make it harder to adhere to a standard fitness regime, especially if traditional workouts exacerbate fatigue or joint pain. This is where yoga and reformer Pilates come in, offering a fitness routine to tackle these challenges.

 

 

 

 

Why Yoga and Reformer Pilates Are Perfect for Perimenopause


Yoga Helps Lower Cortisol

Finding Balance with Yoga

Yoga provides a balanced workout that combines strength-building, flexibility, and mindfulness. Beyond physical exercise, yoga addresses some specific needs of women in perimenopause by offering effective tools to combat hormonal and stress-related symptoms.

Benefits of yoga for perimenopause include:

  • Stress Relief: Yoga activates the parasympathetic nervous system, helping to calm the body and lower cortisol levels. Lower cortisol can reduce weight gain, anxiety, and poor sleep, all common during perimenopause.

  • Better Sleep: Certain yoga poses and breathing techniques have been clinically proven to improve sleep quality.

  • Support for Achy Joints: Yoga’s gentle stretches reduce joint stiffness, restoring mobility over time.

  • Improved Circulation: Yoga helps increase circulation, which can alleviate hot flashes and body aches.



Strength and Stability with Reformer Pilates

Reformer Pilates, performed using a specialized piece of equipment, focuses on enhancing core strength, flexibility, and posture. It’s particularly beneficial for women experiencing the physical effects of hormonal changes.

Here’s why reformer Pilates is effective during perimenopause:

  • Builds Bone Density: The resistance training involved in reformer Pilates promotes bone health, a critical factor for avoiding osteoporosis.

  • Strengthens Muscles While Minimizing Strain: The reformer allows low-impact yet highly effective strength training, which is easier on joints compared to traditional gym equipment.

  • Improves Posture: Pilates promotes better alignment and posture, addressing the aches and pains associated with poor spinal support.

  • Enhances Core Stability: A strong core supports overall balance and can alleviate back pain, a common issue in perimenopause.

 

 Physical, Mental, and Emotional Benefits

Together, yoga and reformer Pilates form a comprehensive approach to managing perimenopause. Here’s what makes them stand out from standard gym routines and high-impact activities like running or weightlifting:

Physical Benefits

  • Improved joint mobility reduces stiffness and pain.

  • Greater muscle tone helps boost metabolism and address weight gain.

  • Resistance exercises in Pilates improve bone density.

Emotional and Mental Well-Being

  • Mindfulness practices in yoga help manage emotional swings and stress.

  • Yoga and Pilates release endorphins, contributing to an overall uplifted mood.

  • Reduced levels of the stress hormone cortisol encourage better resilience to life’s demands.

Holistic Fitness

Unlike the targeted focus of a gym workout (e.g., cardio for heart health or weights for muscle tone), yoga and reformer Pilates provide a full mind and body workout that balances the body and mind.



How to Incorporate Yoga and Reformer Pilates

If you’re ready to experience the benefits of these practices, here’s how to get started.

  1. Identify Your Needs: Focus on areas you’d like to improve. Is it flexibility, core strength, or stress management?

  2. Choose the Right Classes: At Life Yoga Studio in Milton, Ontario, we have a variety of yoga and reformer Pilates classes that tailors for women in perimenopause.

  3. Start Slow: Don’t worry about achieving perfect poses or completing advanced Pilates sequences. Start simple and progress at your own pace.

  4. Establish a Routine: Consistency makes a difference. Aim for two to three classes a week to see noticeable benefits.

  5. Practice Relaxation: Alongside physical workouts, learn relaxation techniques like breathwork to manage hot flashes and encourage better sleep.

Our Life Yoga and Reformer Pilates Instructors are here to guide you every step of the way, ensuring that your workouts bolster your well-being instead of adding stress to your body.

 

 


 


Managing perimenopause doesn’t mean pushing your body to its limits, it means listening to its needs and responding with supportive, mindful practices. Yoga and reformer Pilates emphasize balance, care, and strength, all essential components for navigating the physical and emotional shifts in this phase of life.

At Life Yoga Studio in Milton, Ontario, we’re passionate about empowering women to take charge of their wellness through tailored yoga and Pilates classes. Discover the difference of a supportive, holistic workout plan that truly meets your needs.

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