Moderate-to-Intense Physical Activity Benefits Older Women: Study

Exercise is the best medicine for older women to avert risk of serious health conditions, according to a study.

Aging is a major risk factor for diseases like osteoarthritis, musculoskeletal disorders, high blood pressure and cholesterol, diabetes, cancer and heart problems. Experts at the Queensland University of Technology's Institute of Health and Biomedical Innovation found that older women must be prescribed specific exercise and physical activity regime. 

They looked at the data from past trials and published studies to observe the benefits of regular workouts on women aged over 50 and found doing 30 to 50 minutes of moderate to high intense weekly physical activity helps cut mortality risk.

Compared to women who led sedentary lifestyles, those who were physically active, reportedly had higher levels of physical and mental well being irrespective of their body weight and mass. Exercising also preserves brain health and functioning at a later age and prevents development of age-related disabilities like dementia, Alzheimer's disease and cognitive decline.

"Studies clearly show moderate to vigorous intensity activity can have mental and physical health benefits, particularly when part of broader positive health changes," said Debra Anderson, study author and professor at the Queensland University of Technology in a news release.

"When once we thought that 30 minutes of mild exercise a day was enough to improve health, research is now telling us that older women should be doing at least 30-45 minutes five times a week of moderate to high intensity exercise and by that we mean exercise that leaves you huffing and puffing. It's also important that the exercise be tailored to ensure that it is high intensity enough to obtain the positive sustained effects of exercise," she adds.

The authors also noted older women can engage in other forms of exercises like jogging, running, hiking, swimming and riding apart from just taking long walks. These findings encourage doctors and health experts to combine physical activity and other health treatment procedures to enable women to lead a healthy and disease free life at an older age.

"Doctors should be developing exercise programs that are home-based and easy to incorporate as part of everyday activities," said Prof Anderson.

More information is available online in the journal Maturitas.