Leading an active lifestyle has long been considered a cornerstone of overall health, but a recent study has shed light on the critical age when women should prioritize regular exercise to reap maximum benefits later in life.
According to research published in the journal PLOS MedicineWomen who consistently engaged in 150 minutes of physical activity per week and those who reached this fitness threshold Physical health scores increased significantly by age 55 compared to their less active counterparts.
“Our findings suggest that to maintain good physical health-related quality of life around age 70, one can “compensate” for not being active earlier by becoming active in the mid-50s,” the authors noted in the study. This finding supports public health initiatives to deliver messages about “turning back the clock” in midlife through lifestyle changes such as physical activity.
The study findings emphasise the profound impact of middle-aged exercise habits on physical health in later years. Dr Vinutha G, senior consultant gynaecologist and women's health specialist at Athreya Super Speciality Hospital, Bengaluru, says, “Starting regular exercise by the age of 55 has a significant impact on physical health. Women who start or continue exercising at this age are more likely to have a healthy lifestyle.” maintain physical activity level They have better physical health scores.”
The study followed women in their late 40s and early 50s and found that those who met the 150-minute weekly activity guideline had higher physical health scores, she said. “Starting early in life is even better, because it establishes long-term habits, but starting at age 55 still provides substantial benefits compared with starting later.”
Specific exercises recommended for women aiming to meet the 150-minute weekly activity guideline
To meet the 150-minute weekly activity guideline, Dr. Vinutha recommends a mix of moderate-intensity aerobic activities and muscle-strengthening exercises. Here are some examples:
Moderate intensity aerobic activities: Brisk walking, flat land bicycling, water aerobics and doubles tennis. These exercises should allow you to talk, but not sing, during the activity.
Muscle strengthening exercises: Activities like weight lifting, resistance band exercises, or body-weight exercises like squats and push-ups. Aim to exercise at least two days a week Focusing on the major muscle groups.
“Balancing these exercises throughout the week can include 30 minutes of moderate-intensity activity five days a week, along with muscle-strengthening activities on two or more days. This balance ensures a wide range of benefits, including heart health, muscle strength, and endurance,” explains Dr. Vinutha.
Special health conditions or risk factors that women should consider
Dr. Vinutha says women should consider the following health conditions and risk factors when planning to increase their physical activity levels:
Cardiac conditions: People with heart disease or high blood pressure should consult a healthcare provider for a safe and effective exercise program.
Joint problems or osteoporosis: Women with arthritis or osteoporosis To strengthen bones and muscles as well as avoid stress on joints, focus on low-impact activities like swimming or cycling.
diabetes: Regular exercise can help control blood sugar levels, but it is important to monitor levels closely and adjust medication as needed.
chronic pain: Conditions such as chronic back pain or fibromyalgia require a careful approach to prevent pain from worsening while also reaping the benefits of physical activity.
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First uploaded: 20-06-2024 at 13:24 IST