"Regular Exercise in Midlife Linked to Improved Health-Related Quality of Life for Women, Study Finds"
- A new study has found that middle-aged women who exercise regularly have a higher health-related quality of life than their peers who don't exercise regularly.
- Researchers reported that women who started exercising regularly at age 55 had the same benefits of exercise as women who always exercised.
- Experts say it's important for women to exercise during midlife. However, if you are starting a fitness program for the first time, it is best to take it slow.
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| Researchers say women in midlife who exercise regularly or even start a new fitness routine can improve their quality of life |
Women who exercise regularly during midlife experience improved health-related quality of life.
This is according to a study published today in the journal PLOS Medical Journal, in which researchers found that women in their 40s and 50s who consistently followed physical activity guidelines were more likely than their peers who consistently did not play sports. reported better physical performance than women.
"Combined with existing evidence, this study helps consolidate the evidence on the benefits of maintaining or adopting an active lifestyle during midlife," study authors said in a press release. .
"The key public health message is that even if women start meeting physical activity guidelines in their mid-50s, continuing to exercise for as long as possible can have significant health benefits for physical health, especially physical performance. ” they added.
Learn more about research on middle-aged women and exercise
Australian researchers looked at data from more than 11,000 women since 1996. The women were born between 1946 and 1951, so they were between 47 and 52 years old at the start of the study.
Participants were those who consistently met the World Health Organization physical activity guidelines for 15 years, those who did not initially meet the guidelines but started meeting the guidelines when they turned 55, 60, or 65 years of age. They were divided into those who met the criteria and those who did not. People who initially met the guidelines but now meet the guidelines at age 55, 60, or 65; people who didn't initially meet the guidelines but now meet the guidelines at age 55, 60, or 65; People who did not initially meet the guidelines but started meeting the guidelines at age 55, 60, or 65, and people who never met the guidelines.
Women's health-related quality of life was assessed using a physical health composite score. This was derived from a survey that asked her 36 questions about functional health and well-being. Researchers reported that women who met the physical activity guidelines, and those who first started meeting the guidelines at age 55, had a total physical health score that was 3 points higher than women who did not meet the guidelines.
The study authors said, "Midlife women should ideally increase their activity levels by age 55 to meet guidelines for becoming active and reaping the greatest physical health benefits later in life." said.
How much exercise do I need?
The World Health Organization recommends that adults do 150 to 300 minutes of moderate-intensity aerobic exercise each week.
Alternatively, adults are recommended to complete at least 75 to 150 minutes of vigorous-intensity aerobic exercise, or an equivalent combination of moderate-intensity and vigorous-intensity activity.
An adult should also do muscle strengthening activities for two or more days per week.
"We have very good evidence that physical activity is one of the best things women can do to stay healthy throughout their lives." There is no point in living for many years if we are not able to do all the things we need and want to do to enjoy those years. "Exercise maintains joint mobility and muscle strength, improves blood circulation, increases bone density, and helps prevent serious diseases," he said. Nicole Yedlinski, a family medicine and sports medicine physician at the University of Kansas Health System, was not involved in the study.
"When we think about longevity, we not only want to live long, but we want to live healthy," Jedlinski told Medical News Today. "Quality of life is very important. Exercise is the basis for all systems in our body: heart, lungs, brain, gut, joints, bones, muscles. Regular physical activity is key to minimizing the decline in physiological function that typically accompanies aging. ”
Introducing your training program slowly
Researchers found that a woman who started following exercise guidelines at age 55 continued to receive the same benefits as her peers who previously exercised regularly.
Experts say middle-aged women, especially those going through menopause, should start their exercise programs slowly.
"All the symptoms of menopause can affect a woman's ability to exercise. Irregular periods can make it difficult to know when is the best time to exercise. Hot flashes and night sweats can , the idea of working out and sweating becomes less desirable.” Emotional turmoil such as depression and anxiety can prevent you from going to the gym or even putting on your tennis shoes. "Papitations can also prevent menopausal women from participating in activities that increase heart rate," she said. Sherry Ross, a gynecologist and women's health expert at Providence St. John's Health Center in California, was unable to participate in the study.
"For menopausal women who are just starting physical activity, I recommend starting slowly," Professor Ross told Medical News Today. "The best strategy is to develop a regular lifestyle, especially if you have bone loss, such as osteoporosis associated with aging or menopause, which can increase your risk of falls or cause instability. I would like to avoid any exercise that may cause.
Midlife training challenges
The benefits of physical activity are well established, but for many women in this age group, life changes such as marriage, childbirth, children leaving home, retirement, bereavement, etc. can impact activity levels. study authors point out.
But experts say it's important for middle-aged women to take time to prioritize their health and quality of life by exercising regularly.
“The quality of life benefits of consistent exercise become clearer when we consider the four functional benefits of more exercise: strength, endurance, flexibility, and balance. These four types of physical performance Loss of either is a sign of physical frailty and a decline in quality of life. "For those who look forward to long hours at work or enjoying leisure activities as they age, physical strength, endurance, flexibility, and "A reduced sense of balance limits one's scope of life and predicts a loss of the ability to live independently in old age," he said. Charlie Porter, a cardio-oncologist at the University of Kansas Health System, was not involved in the study. "Middle-aged women face many demands from others and are discouraged from taking time for their own mental and physical health," Porter told Medical News Today. Told. "This study encourages women at this stage in their lives to view physical exercise as a way to maintain their own health and physical performance over the long term." Masks for kids. Starting and maintaining a training program when service to others is most needed can be thought of as putting on an oxygen mask before helping others. ”
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