Graceful Strength: How Pilates Supports Your Bones Through Perimenopause
Ah, the joys of being in our 30s and beyond. We’re balancing careers, families, social lives, and if we’re lucky, a few stolen moments of self-care. But there’s something else quietly sneaking up on us: perimenopause. Yep, that subtle phase of life that can start as early as 35, bringing changes in our hormones, energy levels, and—for many women—the strength of our bones.
Perimenopause: The Quiet Revolution
Perimenopause is like that friend who shows up early to the party, uninvited. It’s the lead-up to menopause, and while it can last for years, it’s not always talked about. You might feel it in small ways at first—irregular periods, mood swings, or suddenly realizing you’re not bouncing back from workouts the way you used to. But one of the most significant changes happening beneath the surface is bone density loss.
By age 35, our bone density naturally begins to decrease. Estrogen, which helps protect our bones, starts to fluctuate during perimenopause, leaving our bones more vulnerable to conditions like osteoporosis. This sounds scary, I know. But, like any chic woman will tell you, we don't panic. We get proactive.
Enter Pilates: Your Body’s Best Friend
If you’re not already on the Pilates train, now’s the time to hop on. Pilates is not just about core strength or toning (though we love those benefits, too). It's about building a foundation of strength that supports your body as it changes. Pilates works deep into those smaller, often-neglected muscles, helping to strengthen bones and improve balance—key elements in preventing bone density loss.
How Pilates Helps with Bone Density
Weight-bearing exercises are a goldmine for bone health. Pilates has you working with your body weight and sometimes small apparatus like the Magic Circle or hand weights, which gently challenge your muscles and bones. The movement is controlled and deliberate, ensuring your bones are getting the support they need while you also improve posture and flexibility—because let’s face it, good posture is très chic.
Here's how Pilates can support your bones as you transition through perimenopause:
Weight-Bearing Exercises: Each Pilates exercise has you engage your muscles against gravity, which stimulates bone growth and helps maintain bone density.
Core Strength: Strong abdominals help protect the spine and keep your posture aligned, which is key to preventing fractures as we age.
Balance and Coordination: As we get older, the risk of falls increases. Pilates improves your balance and coordination, which can reduce the risk of falls and bone injuries.
Flexibility and Mobility: Gentle stretching helps keep your joints mobile and your muscles supple, which also benefits bone health. Plus, it just feels good.
Start Now—Your Future Self Will Thank You
It’s never too late to start caring for your bones, but why not start now? Pilates is a sustainable practice that grows with you. Whether you’re 25 or 55, it offers something unique at every stage. And remember, it’s about creating strength from the inside out, which is exactly what we need during this time of transition.
So, grab your mat, book a class, and treat yourself to a little “me-time” that not only strengthens your body but also gives you that serene, centered glow that only comes from taking care of yourself— mom style.
Take a deep breath, stand tall, and remember: aging is just another word for evolving. Let’s evolve gracefully, with strength, confidence, and a little Pilates. 💪✨
—FaranEbi
