Disclaimer: The information in this article is for educational and general wellness purposes only. It is not a substitute for professional medical advice and is not intended to diagnose, treat, or cure any health condition. Always seek the guidance of a qualified healthcare professional before making changes to your diet, lifestyle, exercise routine, or supplement use, particularly if you have any existing medical conditions or concerns.

The Importance of Physical Activity in Midlife and Beyond

As we navigate the pace of modern life in New Zealand, it can be easy to let physical activity slip down the priority list. Yet new research underscores how vital regular movement is — not only for fitness, but also for protecting long-term mental and physical health.

A large-scale study of over 18,000 people has shown that individuals who maintain higher fitness levels in midlife are significantly less likely to experience depression or cardiovascular disease later in life. The findings were striking: the fittest participants had a 16% lower risk of depression, 61% lower risk of cardiovascular disease without depression, and a 56% reduced risk of death from heart-related causes.

The Wider Benefits of Exercise

The benefits of staying active extend far beyond heart health and mood. Regular activity can:

• Prevent or slow cognitive decline as we age

• Aid recovery after heart events

• Strengthen immune function and improve responses to vaccines

• Support creativity and innovation

• Reduce stress and anxiety levels

Importantly, these benefits are not limited to high-intensity workouts. Even moderate activity — walking, gardening, or yoga — can have significant positive effects.

Key Studies at a Glance

• Mental health resilience – University College London found that higher aerobic and muscular fitness was linked to a lower likelihood of depression and anxiety.

• Creativity boost – Researchers at the University of Graz reported that walking and other regular activities significantly improved creative thinking.

• Stress management – Cambridge University showed that exercise can be just as effective as mindfulness in reducing anxiety.

• Sedentary lifestyle risks – An international study revealed that as little as 11 minutes of daily exercise can offset some of the health risks of prolonged sitting, with 35 minutes offering even greater protection.

• Immune function – Saarland University research indicated that physically fit individuals mounted stronger immune responses to vaccines than those who were less active.
  

Practical Ways to Move More

• Take a brisk walk during lunch breaks

• Use stairs instead of lifts where possible

• Enjoy weekend hikes or bike rides

• Break up long sitting periods with stretches or short walks

• Try yoga, tai chi, or at-home mobility routines

Final Thoughts

It is never too late to start. Even those who begin exercising in midlife can enjoy the same long-term health and longevity benefits as lifelong exercisers. The key is consistency and finding activities you enjoy. Every step, stretch, and movement counts towards a healthier, more vibrant future.

References

• Kandola, A. et al. (2020). Physical fitness in midlife and risk of later depression and cardiovascular disease. JAMA Psychiatry.

• Fancourt, D. et al. (2019). Physical activity and mental health: evidence from University College London.

• Oppezzo, M., & Schwartz, D. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition.

• Rebar, A., et al. (2021). Exercise and anxiety reduction. Cambridge University Research Review.

• Ekelund, U. et al. (2020). Physical activity and sedentary time in relation to mortality. British Journal of Sports Medicine.

• Zimmer, P. et al. (2014). Physical fitness, vaccination response and immune function. Journal of Clinical Immunology.