The Role of Physical Activity in Women: Supporting Longevity and Building Strength
Longevity with Dr Angela RaiWomen experience significant hormonal changes during midlife, particularly a decline in oestrogen. This transition is associated with an increased risk of cardiovascular disease, weight gain, metabolic dysfunction, bone loss, and changes in mood. While these shifts are a natural part of ageing, lifestyle interventions most notably physical activity, play a crucial role in maintaining health, resilience, and quality of life.
Why Exercise Matters
Although the strength of evidence varies across outcomes, the overall impact of regular physical activity is overwhelmingly positive. Exercise has been shown to:
- Improve mood and reduce symptoms of depression
- Enhance both physical and psychological quality of life
- Improve lipid profiles, increasing HDL (“good” cholesterol) and lowering LDL (“bad” cholesterol)
- Support healthier body composition by reducing fat mass and preserving or increasing muscle
- Aid in maintaining a healthy weight
- Enhance cardiorespiratory fitness
One particularly important marker of longevity is VO₂ max, a measure of aerobic fitness. Higher VO₂ max levels are strongly associated with increased life expectancy, making cardiovascular exercise a key pillar of long-term health.
Dr Angela Rai, GP
General Practitioner & Medicines Management Lead MBBS, BSc, MRCGP, DCH, DRCOG, Dip Cardiology, PGCert Anti-ageing Medicine (Distinction)The Importance of Strength and Resistance Training
While aerobic activity is essential, resistance and weight-bearing exercise are equally critical—particularly for women in midlife and beyond.
Strength training can:
- Increase and maintain bone mineral density, reducing the risk of osteoporosis
- Improve muscle strength, balance, and overall functional capacity
- Reduce the risk of frailty and sarcopenia (age-related muscle loss)
Muscle strength, often measured through handgrip strength is recognised as a powerful independent predictor of all-cause mortality.
Lower muscle strength is associated with a higher risk of disease and reduced longevity.
Balance is another key, often overlooked, component of health. A simple test, standing on one leg for 10 seconds can be highly predictive.
An inability to do so has been associated with a significantly increased risk of mortality. Poor balance and reduced strength also increase the likelihood of falls, which can lead to fractures and loss of independence.
Additional Benefits of Physical Activity
Beyond cardiovascular and musculoskeletal health, exercise may also contribute to:
- Improved sleep quality (with emerging supportive evidence)
- Better metabolic and hormonal regulation
- More effective weight management
- An overall improvement in menopause-related symptom scores (though not always specifically reducing hot flushes)
In Summary
Physical activity is one of the most powerful tools available to support longevity in women. Its benefits extend across cardiovascular, metabolic, musculoskeletal, and mental health, while also improving mood, resilience, and overall quality of life.
Longevity
By Dr Angela Rai
Medicines Management Lead
MBBS, BSc, MRCGP, DCH, DRCOG, Dip Cardiology,
PGCert Anti-ageing Medicine (Distinction)
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