{"id":390320,"date":"2026-04-09T18:53:17","date_gmt":"2026-04-09T18:53:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/390320\/"},"modified":"2026-04-09T18:53:17","modified_gmt":"2026-04-09T18:53:17","slug":"women-who-hit-this-weekly-exercise-target-halve-their-risk-of-early-death-heres-how-to-reach-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/390320\/","title":{"rendered":"Women who hit this weekly exercise target halve their risk of early death \u2013 here’s how to reach it"},"content":{"rendered":"

Staying active is key to lifelong health \u2013 but it becomes even more important in midlife. Hormonal changes, particularly during menopause<\/a>, can lead to reduced muscle<\/a> mass, lower bone density and slower recovery.<\/p>\n

A new study<\/a> published in PLOS Medicine reinforces this, finding that women who meet recommended physical activity guidelines have around half the risk of dying from any cause compared to those who are inactive.<\/p>\n

Researchers from the University of Sydney analysed data from 11,169 women born between 1946 and 1951 (aged 47-52 at the start of the study) over more than 15 years. Participants, part of the Australian Longitudinal Study on Women’s Health<\/a>, completed nine surveys between 1996 and 2019.<\/p>\n

They reported how often they met the World Health Organization guideline of 150 minutes of moderate-to-vigorous physical activity per week between 2001 and 2016.<\/p>\n

The study\u2019s results<\/p>\n

Just 5.3 per cent of women who met the activity guidelines died during the study, compared with 10.4 per cent of those who didn\u2019t. In other words, staying active throughout midlife was linked to roughly half the risk of death.<\/p>\n

Similar trends were seen for deaths from cardiovascular disease and cancer, although smaller sample sizes made these findings less conclusive. Researchers were also unsure whether starting exercise later \u2013 in your mid-50s or 60s \u2013 offers the same benefits as staying active consistently through midlife.<\/p>\n

‘Staying active throughout midlife can make a real difference for women\u2019s long-term health,’ said study author Dr Binh Nguyen, from the Prevention Research Collaboration at the University of Sydney\u2019s Charles Perkins Centre and School of Public Health. ‘Maintaining recommended levels of physical activity over multiple years helps protect against early death,’ she added.<\/p>\n

Physical activity guidelines<\/p>\n

Like the WHO, the NHS recommends<\/a> 150 minutes of moderate or 75 minutes of vigorous activity a week for adults aged 19-64.<\/p>\n

Moderate activity includes brisk walking<\/a>, cycling<\/a> or dancing<\/a>. Vigorous exercise includes running<\/a>, swimming<\/a>, climbing stairs, and sports such as football or rugby.<\/p>\n

How to exercise during midlife<\/p>\n

Staying active during midlife can be challenging, particularly if you\u2019re dealing with lower energy levels or physical symptoms linked to hormonal changes.<\/p>\n

Former Olympian and Women\u2019s Health trainer Michelle Griffith-Robinson<\/a> shares her advice for staying consistent and comfortable:<\/p>\n

Wear breathable clothing to help manage overheating and hot flushes.Try new activities like Pilates<\/a>, yoga<\/a> or martial arts to improve balance and keep things interesting.Include strength training<\/a> at least twice a week to support bone health, reduce body fat<\/a> and boost metabolism.Aerobic exercise releases endorphins, helping to lift mood and maintain a healthy weight.If you\u2019re feeling tired, listen to your body and scale back \u2013 even a walk counts.<\/p>\n

After years living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holah to rebuild strength and a more positive relationship with her body. Download the Women\u2019s Health UK app to access Frankie’s full training plan.
<\/p>\n

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