State of the Art in Menopause: How Pilates Supports Women Through Midlife and Beyond
A New Era in Menopause Care
The International Menopause Society (IMS) World Congress 2024 in Melbourne gathered experts from around the world to share the latest evidence on women’s health. Their findings were clear: movement and lifestyle choices play a powerful role in helping women thrive through menopause and beyond.
For those of us who practice or teach Pilates, this research validates what we’ve known all along; consistent, mindful movement changes everything.
1. Pilates for a Stronger Heart and Healthier Metabolism
After menopause, shifts in estrogen can impact cholesterol, blood pressure, and circulation. The Congress emphasized that cardiovascular health must be a top priority for midlife women.
Pilates helps support heart health by:
- Improving circulation and breathing efficiency
- Reducing stress and cortisol (key factors in heart disease)
- Enhancing posture and body mechanics, leading to more efficient movement
When paired with light cardio or walking, Pilates provides the foundation for lifelong cardiovascular wellness, without joint strain or exhaustion.
2. Bone Health Begins Before Menopause
Bone loss accelerates during the menopausal transition, and early intervention is key. Experts at the Congress reinforced that weight-bearing and resistance movement are essential, and Pilates checks both boxes.
Bone health benefits of Pilates include:
- Stimulating bone growth through controlled loading
- Strengthening stabilizer muscles for balance and fall prevention
- Reinforcing posture to reduce spinal compression and fractures
Movements like footwork on the reformer, standing leg presses, and side-lying work help maintain bone density safely and effectively.
3. Supporting Pelvic Floor and Genitourinary Health
The Congress highlighted the importance of addressing pelvic floor and vaginal changes after menopause, an area often overlooked until it causes discomfort.
Pilates supports pelvic health by:
- Teaching functional pelvic floor engagement (not just “squeezing”)
- Reducing downward pressure on the bladder and organs
- Reconnecting women with this foundational part of their core
When integrated mindfully, pelvic floor-focused Pilates helps restore confidence, control, and comfort in daily life.
4. Better Sleep, Mood, and Mental Clarity
Hot flashes, night sweats, and hormonal fluctuations can make restful sleep feel out of reach. Research from the IMS Congress pointed to mind-body practices, including mindfulness, CBT, and gentle movement, as essential tools for emotional and cognitive wellbeing.
Pilates supports the mind as much as the body:
- Calms the nervous system through breath and control
- Promotes focus and body awareness
- Reduces tension, improving sleep quality and mood stability
A short 10–15 minute Pilates session before bed can help you reset your body’s rhythm and quiet your mind.
5. A Personalized, Empowering Approach to Menopause
Perhaps the biggest takeaway from the 2024 Congress: menopause care must be personalized. Every woman’s journey is unique, and so should her plan for movement, nutrition, and recovery.
That’s where Pilates stands out. Each session can be adapted for:
- Fatigue or energy fluctuations
- Joint sensitivity or stiffness
- Shifts in balance, mood, or focus
At MAS Movement Pilates, personalization isn’t a luxury, it’s the foundation of everything we do. We meet you where you are and help you build a plan that evolves with your body.
The Takeaway: The world’s top menopause researchers agree; the path to thriving through menopause is movement, mindfulness, and proactive self-care.
Pilates offers all three, strengthening your heart, bones, and mind while giving you tools to move confidently for decades to come.
Ready to Feel Your Best?
Join our Wise Woman Wellness Series or one of our Semi-Private Pilates Classes designed for women in perimenopause and postmenopause in mind.
Together, we’ll help you feel stronger, steadier, and more at home in your body, at every stage of life.
MAS Movement Pilates, love the way you feel.

References
- Simon JA, Davis SR, Lindén Hirschberg A, Kiesel L, de Pompei L, Reginster JY, Simoncini T, Hillard T. State of the art in menopause: current best practice approaches from the IMS World Congress 2024, Melbourne.Climacteric. 2025;28(2):123-145. PubMed link
- International Menopause Society (IMS). Menopause and Midlife Women’s Health Updates, 2024 World Congress, Melbourne.
