Jennifer Aniston’s pilates-inspired fitness regime is more effective at improving strength and balance for post-menopausal women than following government advice.
That’s according to University of Exeter experts that found out the Friend’s star’s at-home low impact workout ‘Pvolve’ increases hip strength, dynamic balance, flexibility, and lean body mass in women aged between 40 and 60.
The workout, which became popular during Covid lockdowns, was called a ‘game-changer’ by Aniston when she first tried it in 2021 before she joined the company as an ambassador two years later.
The study, published in the journal Medicine & Science in Sports & Exercise, set to find out whether the workout could improve strength, balance and body composition.
They compared it to the standard NHS advice to do at least 150 minutes of moderate intensity activity per week.
The fitness of women during the menopause often suffers due to a reduction in sex hormone production that is thought to exacerbate normal age related decline in muscle mass, strength and stability.
This change can lead to women being more likely to suffer potentially serious falls and fractures more likely.
As a result, maintaining skeletal muscle strength and balance as women get older, especially around the menopause transition is vital, study authors explain.
The workout, which became popular during Covid lockdowns, was called a ‘game-changer’ by Jennifer Aniston when she first tried it in 2021 before joining the company two years later
The Pvolve exercises (pictured Jennifer Aniston) involved using resistance bands and ankle weights at the hips, wrists, and ankles, as well as lifting dumbbells of various loads. All classes were 30 to 35 minutes in duration, and the intensity of the classes increased over 12 weeks
The research is the first to compare the effect of resistance exercise training on muscle strength and mass before, during and after menopause.
The study recruited 72 moderately active and healthy women, who were not taking hormone replacement therapy (HRT), in the south-west of England.
Participants were split into two groups — 25 followed the NHS physical activity guidelines of 150 minutes per week and 45 were asked to complete a 12-week whole-body, low-impact resistance training program from Pvolve.
The Pvolve exercises involved using resistance bands and weights at the hips, wrists, and ankles, as well as lifting dumbbells of various loads.
These strength-based routines were paired with balancing tasks along with bodyweight exercises, including hip hinges, planks and rotational movements often with added resistance and weight.
All classes were 30 to 35 minutes in duration, and the intensity of the classes increased over 12 weeks.
Various measurements to test strength and fitness were taken before training started and again at the end of the 12-week period.
At the conclusion, experts found those that completed the Pvolve workouts had a 19 per cent increase in hip function and lower body strength compared with women in the standard exercise programme.
HRT prescriptions for menopausal women have soared over the past few years, with 11million items handed out to help deal with symptoms in 2022/23
Women on the Pvolve workout also improved their lower body flexibility by 21 per cent.
The Pvolve group also saw a 10 per cent increase in their balance and stability and an increase in lean muscle without an increase in their total body mass.
The authors also noted that some muscle measurements in Pvolve group also increased after just four weeks.
Both the pilates style training programme and the usual NHS exercise advice had the same beneficial effect on shoulder strength.
Study authors explained that these improvements were seen across pre-, peri-, and post-menopausal groups, suggesting that the menopause, and associated decline in female sex hormone production, may not negatively affect women’s ability to benefit from a resistance exercise training programme.
Professor Francis Stephens from the University of Exeter Medical School, who led the Pvolve funded research, said: ‘Women often see a decline in their muscle strength and balance shortly before, during and after the menopause.
‘This ultimately increases the risk of falls and fractures later in life, particularly of the hip, which is why it’s so important to find a way for women to maintain that strength and balance as they get older.
‘The great thing about these simple resistance exercises is they can easily be performed at home, and we’ve now shown they’re effective at improving strength and balance in women during and post-menopause.
‘In fact, some measures of balance appeared to increase to a greater degree in post-menopausal women, suggesting that these exercises are not hindered by the menopause transition.’
Pvolve president Julie Cartwright said: ‘Women undergo tremendous physical change during the menopause transition, and this research shows that the Pvolve method can serve as an intervention, helping women to live better and feel better throughout their lives.’
It doesn’t matter how old you are, being physically active can help you live a healthier life, according to the NHS.
Exercising can reduce your risk of major illness, including heart disease, stroke, type 2 diabetes and cancer.
In fact, the health service says being active can also lower your risk of early death by up to 30 per cent.
It recommends adults aged 19 to 64 do at least 150 minutes of moderate intensity activity per week.
This could be 30 minutes a day, five days a week. Alternatively, you can do 75 minutes of vigorous intensity activity per week.
It suggests doing a mix of strengthening activities, such as yoga, weight lifting or carrying heavy shopping bags, moderate activity that raises your heart rate such as a brisk walk or a bike ride and vigorous activity such as a run or a swim.
