As women move through peri-menopause, menopause, and post-menopause, their bodies experience significant physical and hormonal changes. Symptoms such as fatigue, joint pain, hot flashes, weight gain, and mood changes can make staying active feel challenging.

Many women wonder whether group fitness classes like DanceFIT and Fitness Pilates are still suitable during this phase of life. The short answer? Yes—when done mindfully, they can be extremely beneficial.

Let’s explore how these workouts can support women’s health during menopause and what you should consider before starting.

Understanding Menopause and Exercise

Menopause is more than just the end of menstrual cycles. It affects:

• Estrogen levels
• Bone density
• Muscle mass
• Metabolism
• Sleep patterns
• Stress response

Regular, appropriate exercise can help manage many of these changes by:

• Supporting heart health
• Maintaining bone strength
• Improving balance and coordination
• Boosting mood and energy
• Reducing anxiety and stress

Choosing the right type of movement is key.

Benefits of DanceFIT During Menopause

DanceFIT combines cardio, rhythm, and fun movement. It’s often high-energy and uplifting, making it popular with women of all ages.

Key Benefits

1. Improves Cardiovascular Health
Dance-based workouts raise your heart rate, supporting heart health and circulation.

2. Helps Manage Weight
Hormonal shifts can slow metabolism. DanceFIT burns calories and helps maintain a healthy weight.

3. Boosts Mood and Confidence
Music and movement stimulate endorphins, helping reduce mood swings, anxiety, and low mood.

4. Enhances Coordination and Balance
This is especially important as balance can decline with age.

Things to Watch Out For

While DanceFIT is fun and effective, it can be high-impact depending on the style.

Be cautious if you experience:

• Joint pain
• Pelvic floor weakness
• Osteoporosis
• Chronic fatigue

Choose low-impact versions when possible and listen to your body.

Benefits of Fitness Pilates During Menopause

Fitness Pilates focuses on controlled movements, core strength, flexibility, and posture. It is often considered one of the best forms of exercise for women during menopause.

Key Benefits

1. Strengthens Core and Pelvic Floor
Hormonal changes can weaken pelvic floor muscles. Pilates helps improve bladder control and core stability.

2. Supports Bone and Joint Health
Weight-bearing and resistance-based Pilates movements support bone density and joint mobility.

3. Improves Posture and Back Health
Many women experience back pain during menopause. Pilates strengthens postural muscles and reduces strain.

4. Reduces Stress and Improves Sleep
The mindful nature of Pilates promotes relaxation and nervous system balance.

5. Increases Flexibility and Mobility
Regular practice keeps muscles and joints supple, reducing stiffness.

Things to Watch Out For

Not all Pilates classes are menopause-friendly.

Avoid:

• Excessive spinal flexion if you have osteoporosis
• Overly intense routines that cause strain
• Classes that don’t offer modifications

Look for instructors who understand women’s health and menopause.

Peri-Menopause, Menopause, and Post-Menopause: What’s Different?

During Peri-Menopause

This stage can bring unpredictable energy levels and mood changes.

Best approach:

• Mix DanceFIT and Pilates
• Focus on consistency, not intensity
• Prioritise recovery

During Menopause

Symptoms may be at their strongest.

Best approach:

• Choose moderate-intensity classes
• Avoid overheating
• Focus on strength and flexibility

During Post-Menopause

Bone density and muscle loss become more important concerns.

Best approach:

• Include strength-based Pilates
• Maintain cardio with low-impact DanceFIT
• Prioritise balance and mobility

Tips for Exercising Safely During Menopause

To get the most out of DanceFIT and Fitness Pilates, keep these tips in mind:

✔️ Listen to Your Body

Fatigue, dizziness, or joint pain are signs to slow down.

✔️ Stay Hydrated

Hot flashes and sweating can increase dehydration risk.

✔️ Warm Up and Cool Down

This reduces injury risk and supports muscle recovery.

✔️ Strengthen Your Pelvic Floor

If needed, work with a specialist to support pelvic health.

✔️ Choose Supportive Instructors

Look for classes that welcome modifications and promote safe movement.

✔️ Combine With Strength Training

Adding resistance work enhances bone and muscle health.

So, Is It a Good Idea?

Yes—DanceFIT and Fitness Pilates can be excellent choices during peri-menopause, menopause, and post-menopause.

When done correctly, they can help you:

• Stay strong and mobile
• Improve mental wellbeing
• Manage weight
• Protect bone health
• Feel confident and energised

The key is choosing the right level, adapting movements, and focusing on long-term health rather than short-term performance.

Final Thoughts

Menopause is not the end of an active lifestyle - it’s a new chapter that deserves thoughtful care. DanceFIT offers joy, energy, and cardio fitness, while Fitness Pilates provides strength, balance, and stability.

Together, they can form a powerful combination for lifelong wellbeing.

If you’re unsure where to start, consider speaking with a qualified fitness professional who understands menopause-specific training.



Your body is changing—but it’s still capable of amazing things.