Staying Active in Your 50s: An Investment in a Healthier Future for Malaysians

For women in their fifties, embracing an active lifestyle may be as vital for long-term health as saving for retirement is for financial stability. A recent study published in PLoS Medicine on 2 May 2024, highlights the long-term health benefits of staying or becoming physically active during middle age.

The findings suggest that starting physical activity in the mid-fifties — even for those who were previously inactive — can significantly improve physical health in later life. This aligns with a growing body of evidence supporting the benefits of adopting a healthier lifestyle during middle age, according to lead researcher Dr. Binh Nguyen, from the University of Sydney, Australia.

“Our results show that women in their mid-fifties can potentially ‘turn back the clock’ on their health by adopting a more active lifestyle,” explains Dr. Nguyen.

How Much Physical Activity Is Enough?

The World Health Organization (WHO) recommends at least 150–300 minutes of moderate-intensity exercise per week or 75–150 minutes of vigorous-intensity exercise, combined with muscle-strengthening activities at least twice weekly. Activities like brisk walking, dancing, cycling, or yoga can make a significant difference in health outcomes.

These guidelines are not arbitrary. Numerous studies have demonstrated that such activity levels can reduce the risks of heart disease, diabetes, stroke, and even some cancers. While it may sound like a lot, small changes in daily routines—like climbing stairs, doing household chores, or walking during lunch breaks—can quickly add up.

Regular Exercise in Midlife Improves Quality of Life

The study examined data from over 11,000 women in the Australian Longitudinal Study on Women’s Health, tracking their physical activity and quality of life over 15 years.

Participants were grouped based on their activity levels:

1. Women who consistently met WHO physical activity guidelines.

2. Those who started meeting the guidelines around age 55, 60, or 65.

3. Those who never met the guidelines.

Women in the first two groups had notably better physical health scores by age 70 compared to those who remained inactive. This benefit persisted even after accounting for socioeconomic factors and preexisting health conditions.

Interestingly, while physical health improved significantly, the study found no strong link between regular exercise and mental health in this group. However, this may be due to the subjective nature of self-reported mental health data or the relatively short observation period for such effects.

The Malaysian Context: It’s Never Too Late to Start

In Malaysia, where rates of non-communicable diseases like diabetes and hypertension are rising, adopting an active lifestyle is more important than ever. Urban Malaysians, especially women, often face barriers like long working hours, family responsibilities, or lack of access to fitness facilities. However, this study offers a hopeful message: even starting later in life can bring measurable health benefits.

Dr. Deborah Kado, a geriatrician at Stanford Health, adds, “The evidence shows that it’s never too late to start. Regular physical activity can lead to better self-reported physical health, even for those starting later in life.”

Tips for Staying Active in Middle Age

• Start Small: Short activities, like a 10-minute walk after dinner or stretching in the morning, count toward your weekly goals.

• Choose Enjoyable Activities: Find something that suits your preferences, such as dancing, gardening, or cycling.

• Incorporate Movement Into Daily Life: Opt for stairs over elevators, park further from entrances, or add short breaks for movement at work.

• Build Social Support: Join group exercises, community classes, or family walks to stay motivated.

Looking Ahead

While physical activity has clear physical health benefits, it also supports mental health by improving sleep, reducing stress, and fostering social connections.

For Malaysian women—and men—adopting an active lifestyle can serve as a powerful investment in a healthier, more vibrant future.

So whether it’s taking a brisk walk in the park, joining a dance class, or gardening, remember: it’s never too late to get moving. Start now, and the benefits will pay off for years to come.

Sources

1. Nguygen B et al. Physical Activity Across Midlife And Health-Related Quality Of Life in Australian Women: A Target Trial Emulation Using a Longitudinal Cohort. PLoS Medicine. May 2, 2024.

2. Current Guidelines. Health.gov.

3. Benefits of Physical Activity. Centers for Disease Control and Prevention. August 1, 2023.

4. Physical Activity Among Adults Aged 18 and Over: United States, 2020. Centers for Disease Control and Prevention. August 2022.

5. Physical Activity Is Good for the Mind and the Body. Health.gov. December 15, 2021.