Navigating Perimenopause

How Barre Can Assist Women Through Change

As women transition through perimenopause, a complex phase marked by significant hormonal fluctuations and physical alterations, they inevitably confront challenges that can influence their overall well-being. These changes, notably the decline in oestrogen levels and metabolic rate, often manifest in weight gain, diminished muscle density, and a multitude of other concerns. Yet, exercise, with its transformative potential, emerges as a promising companion in navigating the perimenopausal journey. Among the range of fitness modalities available, barre stands out as particularly effective in addressing the multifaceted needs of women during this transformative phase and manifests a large supporting community of women. Through its unique blend of ballet-inspired movements, Pilates and yoga principles, barre offers a unique approach to fitness that resonates deeply with women navigating perimenopause. By engaging in regular barre sessions, women can not only counteract the physical effects of hormonal changes but also cultivate a sense of empowerment and resilience as they navigate this period of transition.

Understanding the perimenopause cycle is crucial for women embarking on this phase of life. Perimenopause, often referred to as the menopausal transition, typically begins in a woman’s 40s but can start earlier for some. It is marked by hormonal fluctuations, including a decline in oestrogen levels, which can bring about a range of physical and emotional changes. These changes can impact not only physical health but also mental well-being, leaving many women feeling overwhelmed and uncertain about how to proceed.

According to female health and fitness expert, Catie Miller, declining oestrogen may increase risk for osteoporosis and advocates for uplifting forms of exercise tailored to women experiencing perimenopause. Barre, a mind-body exercise incorporates precise movements and targeted exercises, barre strengthens muscles, improves flexibility, and enhances overall well-being. One of the unique aspects of barre is its community-focused approach. In addition to its physical benefits, barre classes provide a supportive environment where women can connect with others facing similar challenges. This sense of community fosters camaraderie, encouragement, and empowerment, creating a space where women feel understood and supported on their journey through perimenopause.

Miller specialises in female-centric mind and body exercise and has built a fitness platform, Barre Series, around this, to help women of all ages to enjoy the physical and mental benefits of exercise. She also recommends for oestrogen levels: “Getting foods rich in calcium and Vitamin D is very important. Great sources of plant based Calcium include spinach, broccoli, dark greens, sesame seeds, Tahini, pulses and fortified non dairy drinks.” Miller, who is also a barre instructor, says that women in their 40s and 50s should aim to work out three times a week. If you can manage more this is great as long as you diversify your training. “Focus on resistance, core, tone and supervised weight training,” says Miller.

As women lean on the power of exercise, particularly through barre, they equip themselves with the tools needed to thrive during the perimenopause cycle. By prioritising self-care, staying active, and connecting with others, women can navigate this phase with strength, resilience, and grace.