Research published in the journal PLOS Medicine suggests that women in midlife who consistently exercise have better health-related quality of life than those who do not. The study found that women in their 40s and 50s who adhered to physical activity guidelines had better physical functioning compared to their non-exercising peers. The benefits of exercise were seen in women who had always exercised as well as those who began exercising at age 55, indicating that it is never too late to start prioritizing physical activity in midlife. Experts recommend easing into an exercise routine if starting for the first time.
The study, which followed over 11,000 women for 15 years, assessed the participants based on their adherence to physical activity guidelines established by the World Health Organization. Those who consistently met the guidelines over the years or began meeting them at age 55 showed higher physical health composite scores compared to those who never met the guidelines. The research highlights the importance of staying active throughout mid-age to gain long-term physical health benefits. The World Health Organization recommends adults engage in moderate to vigorous intensity aerobic physical activity along with muscle strengthening exercises regularly.
Dr. Nicole Yedlinsky, a family medicine and sports medicine physician, emphasizes the importance of exercise for maintaining overall health and quality of life. Regular physical activity helps improve circulation, increase bone density, maintain muscle strength, and prevent major diseases. Exercise is essential for maintaining joint mobility and minimizing the physiological decline that comes with aging. Women who start meeting exercise guidelines at age 55 can still benefit from the same advantages as those who have been consistently exercising prior to that age. Quality of life is a crucial aspect of longevity, and regular physical activity is key to achieving that.
Dr. Sherry Ross, an OB/GYN and women’s health expert, recommends that menopausal women starting a new exercise routine should begin slowly. Symptoms such as irregular periods, hot flashes, night sweats, emotional upheaval, and heart palpitations can make exercise challenging. It is important to listen to your body and avoid exercises that may increase the risk of falling or create instability, especially for women with bone loss or osteoporosis. Establishing a regular routine and gradually increasing activity levels can help menopausal women reap the benefits of physical activity while minimizing risks.
While life transitions such as marriage, having children, retirement, and bereavement can impact activity levels in midlife women, it is crucial for them to prioritize their own health and quality of life by engaging in regular movement. Dr. Charlie Porter, a cardio-oncologist, notes that the functional benefits of exercise, including strength, stamina, flexibility, and balance, are essential for maintaining independence and overall quality of life as women age. Women in midlife face numerous demands from others but must remember to take time for their own physical and emotional well-being. Committing to an exercise program during this stage of life can help sustain long-term health and physical capacity.
Overall, the study underscores the importance of regular physical activity for women in midlife in improving their quality of life. Starting an exercise routine, even later in life, can lead to significant health benefits and contribute to overall well-being. Prioritizing exercise and making it a consistent part of daily life can help women maintain their physical health and independence as they age. The key message is to stay active throughout midlife and beyond to enjoy the many benefits that come with regular physical activity.