An analysis of numerous studies on physical activity and health in women found that 30 minutes of exercise per day is associated with a reduced risk of mortality, heart problems and diabetes.
However, doctors point out that many women do not follow the basic guidelines for physical activity.
Dr. Shari Basuk of the Department of Preventive Medicine at Brigham Hospital for Women's Health is the lead author of this analysis of physical activity.
All body systems love exercise
Literally all systems in the body benefit from exercise, says Rasti Gregori, authorized trainer and expert contributor to the dailyRx online magazine.
- By strengthening the muscles and bones, the heart and lungs, the immune system, even areas that are currently unknown to science, we take a huge step towards protection against chronic diseases. If exercise were medicine, it would be the most prescribed medicine in the world, he said.
Basuk and colleagues say the US medical establishment recommends that all adults exercise at least 30 minutes on most days of the week. However, some studies show that half of women do not follow these guidelines.
This analysis looked at evidence from previous studies on the benefits of physical activity for women.
Researchers examined the effects of physical activity on mortality, heart disease, diabetes, cancer and bone health.
And 11 minutes a day extends life
According to an analysis of 22 studies, people who exercised 2,5 hours per week reduced their risk of mortality by 19 percent compared to those who did not exercise.
In addition, the researchers cited a study of 655.000 adults that found that women who exercised without a specific program for just 11 minutes a day increased their life expectancy by 2,1 years.
The Women's Health Initiative observational study of 73.000 postmenopausal women looked at the link between exercise and heart health. It was found that women who walk at a brisk pace for more than 2,5 hours per week reduce their risk of heart attack, stroke and other serious heart problems by 30 percent.
Never too late
The researchers in this analysis also found that it's never too late to get active. The Nurses' Health Study, which looked at women between the ages of 40 and 65, concluded that active women have up to 33 percent less chance of heart problems than women who don't.
Numerous studies have also shown a link between type 2 diabetes and physical activity.
In one analysis of 10 studies and 301.000 participants, regular exercise reduced the risk of diabetes by 17 percent compared to inactivity. In the Nurses' Health Study, it was concluded that brisk walking for 2,5 hours per week reduces the risk of diabetes by 25 percent.
Exercise against diabetes
In women who already have diabetes, exercise can reduce the risk of death from heart problems.
A European study of 5.859 subjects found that walking two to 4,5 hours a week led to a 46 percent reduction in death from heart problems compared to walking less than 2 hours a week.
According to the authors of this analysis, the link between physical activity and cancer is more difficult to establish because researchers have not defined a precise way to establish that link.
Active women have a lower risk of breast cancer
One analysis of 73 studies found that the most active women had a 25 percent lower risk of breast cancer than the least active women.
The authors point out that the role of exercise in the prevention of ovarian cancer is still unclear.
Exercise is beneficial for bone health and fracture prevention, says an analysis of 13 studies.
Women who exercise moderately to vigorously are 38 times less likely to break a hip than women who are inactive.
The authors of this analysis concluded that exercising for 30 minutes a day can reduce the risk of many chronic health conditions.
These authors called for more research on ways to promote physical activity.
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