The magic number that means you look GREAT over 60 17



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If you want to look great, dramatically improve your health and reduce your risk of breast cancer, there’s a number you need to paint on a sign and post somewhere so you’ll see it every day.

That number is… 300.

A new study has found that postmenopausal women who exercised 300 minutes per week are better at reducing total body fat during a one-year clinical trial. Women in the trial who were considered obese fared particularly well when they hit that magic number.

Excess body fat has been associated with increased risk of postmenopausal breast cancer, so these findings are considered incredibly important for all women over 55.

Physical activity is an inexpensive, noninvasive strategy for disease prevention. Around the world, people are advised to be physically active for at least 150 minutes per week at moderate intensity or 60 to 75 minutes per week at vigorous intensity for overall health.

Christine M. Friedenreich, Ph.D., of Alberta Health Services, Canada, and colleagues compared 300 minutes of exercise per week with 150 minutes per week of moderate to vigorous aerobic exercise for its effect on body fat in 400 inactive postmenopausal women who were evenly split into the two exercise groups.

The women, who had body mass index (BMI) 22 to 40, were asked not to change their usual diet. Any aerobic activity that raised the heart rate 65 percent to 75 percent of heart rate reserve was considered exercise, and most of the supervised and home-based activities involved an elliptical trainer, walking, bicycling and running.

Those in the 300-minutes group lost on average 1 kilogram, or 1 per cent body weight, more than those only doing 150 minutes of exercise.

Total abdominal fat, BMI, waist circumference and waist-to-hip ratio also decreased more in the 300-minute group.

The association between physical activity and post-menopausal breast cancer risk is supported by more than 100 epidemiologic studies and the study authors recommend the recommendation for postmenopausal women be increased to 300 minutes of exercise per week, which is just under 45 minutes per day.

So if you’ve ever wanted to join a dance or pilates class, take up jogging or get a stationary bike, now is the time!

Do you get this much exercise every week? If not, what are the barriers? What’s your favourite form of exercise? 

Starts at 60 Writers

The Starts at 60 writers team seek out interesting topics and write them especially for you.

  1. Sorry to sound negative but I am so sick of everything looking better after 60 – BS – IF you have good health IF you can walk IF you eat this IF you eat that IF IF IF ….really and truly it’s all a bit much, just let us get on with our lives without telling us how to do it….just saying!

    6 REPLY
    • I know how you feel. If we are constantly made to feel bad about ourselves because we’re a bit overweight, enjoy sweet things sometimes, and don’t exercise ourselves breathless, we are considered reckless.

      Bump exercise from 150 to 300 minutes a week to lose an extra 1kg in a year??? So not worth it.

      Tired of being told what to do. I’m very happy the way I am. Thank you:)

    • Well Barbara, the good news is that diet DOES majorly impact on your health and life span, and all the info on how to enjoy a long and healthy life is all there for you to consult and act upon. The bad news is that YOU will have to do the hard lift yourself, to find out about how to go about it to regain your health and vitality, because as sure as the sun rises in the east, your doctor ain’t gonna do it for you.

    • The thing is Nguyen read what I said and do not judge…..I’m saying it’s all too much and STOP telling us what to do….we are grown up so take your advice for yourself only, not tell me what I didn’t ask you for….I have the ability to choose and I’m just sick to death of having individuals and professionals telling me my choice. Next time read before you froth at the mouth and go off on your own tangent……and as a matter of fact you aren’t even talking about what I’ve said

    • Well said Barbara Foster. I agree with everything you say. How old are these people who do these studies. They do them on a group of women and what they come up with is gospel in their eyes. My aunt died at 95 and I think she started to walk for exercise when she was well in her 80s. Before that, nothing.

    • Agree Barbara. We are not kids and know exactly what is good for us……in my case, eat what I want and do what I want.

  2. I have breast cancer have not weighed more than 60K on a frame of 168, also did exercise how does your theory hold up?

  3. I climb in and out of the back of a truck during the week so I think that is enough exercise for me

  4. You have read the article. It does not say you must act upon it. To each his own.

  5. Plenty of people drop dead exercising. I’ve done plenty of it but it’s not fun anymore, not just hardwork, but painful.

  6. OK, I do way more that that most days, even more in Summer because I can swim and do water aerobics. I’m still fairly hefty but am also fit and usually well.

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