A recent study published in PLOS Medicine emphasizes the health benefits of regular physical activity for women in midlife. The research, which tracked over 11,000 Australian women born between 1946 and 1951 over 15 years, found that those who adhered to the World Health Organization’s (WHO) recommendation of 150 minutes of moderate-to-vigorous exercise per week had a significantly reduced risk of early death—approximately 50% lower compared to those who did not meet this guideline.
The study highlights the natural decline in muscle mass that occurs in women starting in midlife, which can negatively impact overall health. However, consistent exercise paired with adequate protein intake may help preserve muscle mass. The researchers employed a “target trial emulation” approach to simulate controlled experiment conditions, allowing for a comprehensive analysis of the participants’ exercise habits over time while accounting for factors such as age, smoking, diet, and body weight.
While the findings strongly suggest that maintaining an active lifestyle contributes to longevity, the study also explored the effects of starting exercise later in midlife. Results indicated that while beginning physical activity at an older age is beneficial, the most substantial health advantages are associated with long-term adherence to exercise.
Experts recommend starting slowly and gradually increasing activity levels, particularly for those new to exercise. Practical strategies include the 80/20 rule for consistency, utilizing wearable fitness trackers, and incorporating short bouts of activity throughout the day. Overall, the evidence underscores the importance of remaining active in midlife to enhance health outcomes and reduce the risk of serious diseases.
