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3 Ways to manage the impact of declining hormone levels on your body through movement and exercise.

balance flexibility joints mobility osteoporosis sarcopenia strength Jun 11, 2023

The decline in hormones that we experience during peri-menopause, doesn’t just affect us at this time, but it affects us for the rest of our lives.

The one thing I hear a lot of women say is ‘it must be my age’. Many women seem to resign themselves to accepting the aches and pains, restrictions and stiffness that come with getting older.

Exercise is seen by many as a way to get fit and help manage weight, with few women considering how strengthening the body during peri-menopause and midlife can enhance longevity for later life.

But there are other considerations to think about that are talked about less often, but are as equally, if not more important, than just focusing on getting fit and managing weight.


Joint Health - Joint pain and stiffness can be a daily occurrence for many women, but simple mobility exercises can help improve movement, improve flexibility and reduce restrictions, helping to maintain the health and function of the joints.

The hormone oestrogen promotes the production of collagen (a protein) and is a major component of joint cartilage and connective tissue, and provides structure and strength to joints. Oestrogen also helps lubricate joints by producing a lubricating fluid which helps prevent any friction in the joints that may cause wear and tear, acts as a shock absorber, and allows joints to move easily.

As our hormone levels drop, so do the protective effects that oestrogen has on our joints. Combined with a lack of regular movement of the joint, joint pain and stiffness start to occur.

Pilates incorporates lots of mobility exercises to help maintain the health of joints, and functional movement for life. Good mobility also enhances strength, flexibility, posture and balance.

Click here to try out one of my mobility routines.


Sarcopenia – When oestrogen levels drop during perimenopause, women can experience a gradual loss of muscle mass and strength known as Sarcopenia. Age related muscle loss starts younger in life than you’d expect. It starts in your 30s. But there is something we can do to combat it. Regular Pilates and Resistance Training can help you maintain and increase your muscle mass and strength at any age. It’s one of the most important thing you can do for your body. Reduced muscle mass can lead to decreased physical fitness, decreased energy levels, and a decline in overall functional capacity. The loss in strength can be significant enough to limit a person’s independence in later life.

If you are managing your weight, many women are unaware that muscles are metabolically active, meaning they contribute to calorie burning. When muscle mass decreases, metabolic rate (the number of calories burned at rest) decreases as well, making weight management more challenging as the body becomes less efficient at burning calories. If you have lean muscle mass, it also helps improve glucose regulation, lowering the risk of developing diabetes.

So as you can see, maintaining or even gaining strength and muscle mass during midlife, can have a massive impact on your health and quality of life, especially in later years.

Click here to try one of my strengthening workouts.


Osteoporosis – This is the loss of bone density, and can increase your risk of fractures. Fractures can cause pain, limit mobility, lead to long term complications, and reduce quality of life.

Bone health is often overlooked, as many people think of it as a condition you only get in your 70s and 80s, and initially there are no symptoms felt to suggest that anything is wrong.

Osteoporosis can cause a physical change in posture, difficulties with balance and mobility. The fear of falling or fracturing a bone, can lead to a decrease in physical activity and a loss in confidence in movement, reducing quality of life and functional independence.

However, if you have osteopenia or osteoporosis, this doesn't mean you shouldn't  exercise. Pilates is a gentle and effective way to strengthen your body, improve your balance and reduce the risk of falling, maintaining your mobility, posture and movement. Specialist classes are available to teach modified Pilates that is safe for any woman with low bone density, and can help increase confidence knowing that frailty in old age is not the only option.

Click here to try one of my bone strengthening routines.


Pilates offers a full body approach to strengthening your body, improving flexibility, balance and mobility with gentle controlled exercise, that will challenge you if you want to be challenged, but more importantly, help you maintain your health, independence and longevity to live a full and active life.

Getting started with Pilates at home is easy. Help to support your body through midlife and beyond by improving your mobility and enhancing your strength, suppleness and balance. 

Register your interest for my online Movement and Mobility Pilates Programme

 Poor posture can cause lots of muscular aches and pains in our body, and put excessive stress and strain on the joints. Start improving your posture today with my free mini course. Grab your copy below. 

Get your FREE Pilates Mini Course – 5 Days to Better Posture


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