Empowering Women in Menopause Through Pilates and Holistic Wellness

October is Menopause Awareness Month, a time dedicated to raising awareness and empowering women with resources for navigating this important life stage. To empower women during this important life transition Club Pilates and Midi Health, a virtual, clinician-designed care for perimenopause and other midlife symptoms, are partnering to provide women with a truly holistic approach to wellness—combining mindful movement and medical expertise to support both the body and mind during menopause and beyond. Club Pilates leaned on Dr. Kathleen Jordan, internal medicine physician and Menopause Society Certified Provider who also serves as Midi Health's Chief Medical Officer, to answer all our pressing questions about healthy aging, alongside expert Pilates-based solutions from Club Pilates Master Instructor, Marilyn Harder.

We asked Dr. Kathleen Jordan, MD our members most asked questions about menopause

• What makes Pilates a suitable exercise choice for women approaching menopause?
  Pilates is really a great tool for women because it's gentle on your joints while still challenging. As estrogen starts declining in midlife, your joints can feel stiffer and your bones begin losing density, so Pilates’s controlled, low-impact movements are perfect. Plus, the focus on core strength and balance helps build muscle, strengthen bones, and helps with balance – addressing the physical challenges happening during menopause and beyond.
• Can Pilates help alleviate menopausal-related joint pain and stiffness? If so, how?

Pilates builds muscles and strength, which reduces strain on your joints. What's really encouraging is that research shows women who stay active during midlife tend to have less pain overall, no matter where they are in their menopause journey.

• Can Pilates improve bone density and reduce the risk of osteoporosis in menopausal women?
  There is research showing that Pilates can help with bone density, with many of the movements building muscle and putting gentle stress on your bones, resulting in improved bone density. While the evidence is still building, the evidence points to Pilates  contributing to better bone health.
• Are there precautions or modifications women approaching menopause should consider when starting Pilates?
  Whenever you start something new, take it slow as you ramp up to avoid injury and to get the most out of the activity. Remember too: if something hurts, just stop and ask for help—there's almost always a modification that can meet you where you are. Working with an experienced trainer can help you get started in a safe and meaningful way.
• How does Pilates support mental and emotional wellbeing during the menopausal transition?
  This is one of my favorite benefits of exercise! Pilates—as with almost all physical activity—naturally help your quality of life! Working out can lower stress hormones and help you sleep better—two things that can become more challenging during perimenopause and menopause. The mind-body connection you develop really helps you feel more in tune with your changing body.
• How important is a holistic approach combining Pilates with other lifestyle habits for menopause wellness?
  Think of it like a recipe—Pilates is a wonderful ingredient, but you need the whole dish! Combine it with good nutrition, quality sleep, stress management, and potentially medications (like hormone replacement therapy or testosterone) and you've got a powerful toolkit for feeling your best. Menopause is complex, so your approach should be too.
• If there’s one piece of advice you could give to women approaching menopause, what would it be?
  Start building your strength now! The muscle and bone health you build in perimenopause is like making deposits in your future health bank account. Pilates can be a fantastic way to do this, while actually enjoying the process.

Try These Pilates Exercises by our Master Instructor, Marilyn Harder

Pelvic Floor Breath
The pelvic floor and diaphragm work together. By practicing deep, mindful breathing, you can gently release tension on the inhale and engage your pelvic floor on the exhale. Think of widening your sit bones as you breathe in, and lightly drawing the muscles upward as you breathe out.

Toe Taps
Lie on your back with knees bent. While keeping your spine pressed into the mat, lift one leg into a 90-degree position, then lower it with control as you breathe. This move enhances lower core strength, pelvic stability, and back support. Progress to lifting both legs as strength improves.

Chest Lifts
From the imprint position (spine gently against the mat), exhale and lift your head, neck, and shoulders. Focus on engaging your core and pelvic floor rather than straining the neck. This exercise supports spinal stability, posture, and core integration.

Tips for Getting the Most Out of Pilates

• Consistency matters: aim for 2–3 sessions weekly to boost strength, flexibility, and symptom relief. For faster results, increase to 3–5 sessions.
• Commit for several months to see the greatest long-term benefits.
• Remember: it’s not just physical. Pilates breathwork also relieves stress, eases brain fog, and supports emotional resilience.
• Better sleep is possible. Movement, mindful breathing, and good sleep hygiene help regulate hormones and improve rest.
  
  

The Bottom Line

Menopause brings significant changes to the body, and supporting core and pelvic floor health can make a huge difference. Pilates offers a gentle yet powerful way to build strength, improve bladder control, reduce pelvic pain, and enhance overall wellbeing during this transition.

Visit your nearest Club Pilates to book a free Intro Class, and connect with Midi Health to access the expert care you deserve. Learn more and book your first appointment here.