Women who consistently met physical activity guidelines during their 50s and 60s were roughly half as likely to die prematurely compared to those who did not, according to research published March 26 in PLOS Medicine. The study tracked more than 11,000 Australian women born between 1946 and 1951, checking in on their exercise habits every three years over a 15-year period.
That repeated measurement set this study apart from much of the existing research on exercise and longevity. Rather than capturing activity at a single point in time, the researchers built a long-term picture of how exercise routines evolved or stayed stable as participants aged. That approach allowed for a more reliable comparison between women who sustained their activity levels and those who did not.
The physical activity target used was the World Health Organization's recommendation of at least 150 minutes of moderate-to-vigorous exercise per week. Activities counted in the study included brisk walking, swimming, and tennis. The data came from participant surveys tracking time spent on walking, moderate exercise, and vigorous activity each week.
To strengthen the reliability of the findings, the research team used a method called "target trial emulation," which is designed to approximate the conditions of a controlled experiment using observational data. The researchers also accounted for variables including age, smoking habits, diet, and body weight to isolate the effect of physical activity itself.
The protective effect was seen across deaths from any cause, not just specific diseases. When researchers looked specifically at deaths from heart disease and cancer, the results pointed in the same direction, though the evidence was less conclusive due to fewer cases in those categories.
One limitation the researchers noted was that the study did not include strength training data. Only aerobic activity was captured through the surveys. Women tend to lose muscle mass beginning in midlife, and that loss can affect overall health. Experts note that both regular aerobic exercise and adequate protein intake can help preserve muscle as women age.
The study's findings add weight to guidance that staying active through middle age, not just starting exercise later in life, carries measurable health benefits for women. The WHO's 150-minute weekly target remains the benchmark, and health professionals generally recommend that those unaccustomed to regular exercise begin gradually and build up to that level over time.
