You don't need to be an athlete

Everyday Health Tips

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A long-running study suggests one consistent habit in midlife may sharply lower women's odds of dying early.

What's happening

Researchers tracked nearly 11,200 Australian women for about 23 years. The women who regularly hit at least 150 minutes of moderate to vigorous physical activity per week — brisk walking counts — had roughly half the risk of dying from any cause compared with those who didn't consistently reach that mark. Heart disease and cancer-related deaths also appeared lower in the active group, though fewer cases made those numbers less definitive.

What matters most

The numbers are pretty clear: 5.3 percent of consistently active women died during the study period, versus 10.4 percent of those who weren't active. That's a meaningful gap. Because the study followed women across multiple decades — not just a snapshot — it captures something most research misses: how exercise habits shift over the years and what that actually means for longevity. Regular movement supports heart health, insulin sensitivity, weight management, mental well-being, and stronger muscles and bones. Worth noting, too — women who didn't start meeting the guidelines until their fifties or sixties still saw real benefits. It wasn't too late.

What you can do today

The target is 150 minutes a week of moderate-intensity activity — brisk walking, cycling, swimming, whatever you enjoy enough to keep doing. If that sounds like a lot, start with less. Ten-minute walks add up, and the habit matters more than the number. Strength and balance work deserve a spot in the mix too, especially as you get older — they protect your bones, your muscles, and your ability to stay steady on your feet. The real goal isn't perfection. It's building something you can actually sustain week after week.

Why this matters

Heart disease is still the leading killer of women. Exercise is one of the most effective things you can do about it — and the benefits don't stop at the heart. Staying active is also linked to lower rates of cancer, dementia, and fractures. What this study reinforces is that it's not about what kind of exercise you do or how hard you push. It's the showing-up-regularly part that moves the needle.

Our take

Nobody's saying you need to train for a marathon. The takeaway is simpler than that: keep moving, and keep at it. This study is observational — it can't prove that exercise alone caused the difference — but it lines up with decades of research pointing in the same direction. Consistent movement is one of the best things you can do for yourself, full stop. Already doing it? Great, don't stop. Not quite there? That's fine too. Any amount more than yesterday is progress.