We all know exercise is good for us, but it’s often the first thing to slip when life gets busy. Now, new Australian research is a timely reminder of just how much it matters – especially for midlife women.
The study found that middle-aged women who consistently did at least 150 minutes of moderate physical activity each could cut their risk of early death by almost half.
What the study found
Published in PLOS Medicine, the research followed more than 11,000 Australian women over a 15-year period.
The women, who were aged between 47 and 52 at the start, then regularly reported on their physical activity levels.
Among women who consistently met exercise guidelines, the incidence of death was 5.3 per cent compared to 10.4 per cent of those who didn’t.
Lead author Dr Binh Nguyen from the University of Sydney says the study is significant for its long-term approach.
“A lot of research captures physical activity at just one time point. By following women across midlife, we can better see how sustained activity, or long periods of inactivity, relate to long-term health.”
WHO recommends adults aim for at least 150 minutes of moderate intensity exercise per week. Image: Getty
How much exercise do you actually need?
The findings are based on the physical activity guidelines from the World Health Organization, which recommend adults aim for at least 150 minutes of moderate intensity exercise per week.
That might sound like a lot, but broken down, it’s just over 20 minutes a day.
According to Dr Nguyen, staying consistently active throughout midlife can make a real difference for women’s long-term health.
“Maintaining recommended levels of physical activity over multiple years helps protect against early death.”
Why midlife is a crucial window
For many women, staying active becomes more challenging in midlife.
Hormonal changes during perimenopause and menopause can affect energy, sleep and motivation, while work, family and caring responsibilities are often at their peak.
Moderate activity includes a brisk walk, swimming or cycling. Image: Getty
Data from the Australian Institute of Health and Welfare shows around 43 per cent of women aged 45 to 64 are not meeting physical activity guidelines.
“This study adds to growing evidence that an active lifestyle during midlife provides important health benefits,” said Dr Nguyen.
What counts as “moderate” exercise?
The good news is it doesn’t need to be intense or complicated.
Moderate activity simply means moving enough to raise your heart rate and breathing while still being able to hold a conversation, often called the “talk test”.
This could include a brisk walk, jogging, a swim, a dance class, social tennis, cycling or even active household tasks like gardening.
Health and Beauty Editor
Melody Teh
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