on PinterestStaying physically active during midlife can improve health and longevity.
on PinterestStaying physically active during midlife can improve health and longevity. Morsa Images/Getty Images
- A new study reports that midlife exercise can cut women’s risk of early death in half.
- Women tend to lose muscle mass starting in midlife, which can affect health, but adequate exercise and sufficient protein intake can help preserve muscle mass.
- The World Health Organization (WHO) advises 150 minutes of moderate-intensity exercise per week.
- Experts recommend starting slow and building up to this level if you aren’t accustomed to exercise.
New research highlights the importance of staying active for women throughout middle age and beyond.
The findings, published on March 26 in PLOS Medicine, show that women who consistently followed physical activity guidelines in their 50s and 60s had a lower risk of dying prematurely.
While it’s well established that regular exercise is good for health, this study emphasizes just how important it is for women as they age.
The takeaway? Remaining physically active can make a real difference in longevity.
Exercise recommendations for middle-aged women
The study examined over 11,000 Australian women born between 1946 and 1951, tracking their physical activity habits and health over 15 years.
Instead of relying on a single snapshot of activity, the researchers checked in every three years to see how participants’ exercise routines changed or stayed the same.
This long-term view allowed the researchers to compare those who consistently met the World Health Organization (WHO) recommendations for moderate-to-vigorous physical activity — such as brisk walking, swimming, or tennis — with those who did not regularly reach these levels.
To make the study as reliable as possible, the researchers used a special approach called “target trial emulation.” This method tries to mimic what would happen if females had been part of a controlled experiment, even though the data came from observations of their real lives.
The researchers also considered other factors that might influence health, such as age, smoking, diet, and body weight, to make sure the results focused on the impact of physical activity itself.
The physical activity data came from surveys in which females reported how much time they spent walking, doing moderate exercise, or engaging in vigorous activities each week.
The team focused on whether participants met the WHO’s recommendation of at least 150 minutes of moderate-to-vigorous activity per week.
While the study didn’t include strength training data, it provided a clear picture of aerobic activity over a long period.
Midlife exercise cut death risk by half
Women who stayed active at recommended levels through their 50s and 60s were roughly half as likely to die prematurely compared to those who didn’t meet the activity guidelines.
This protective effect was seen for deaths from any cause, suggesting that consistent physical activity is a powerful contributor to better health and longer life.
When looking specifically at deaths from heart disease and cancer, the results pointed in the same protective direction but were less certain due to fewer cases.
This means that while the evidence is strongest for overall mortality benefits, physical activity likely also helps reduce the risk of major diseases such
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