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Fitness declines faster in over-45s

28 October 2009

If you want to enjoy good health for as long as possible and make the most of your golden years, now's the time to start thinking about a healthy lifestyle.

Dr Paula Franklin, director of healthcare development, Bupa

Cardiorespiratory fitness decreases more rapidly after the age of 45, a major US study has found. However, it was also found that maintaining a low body mass index (BMI), being physically active and not smoking helps to maintain fitness in all age groups.

The study, published in the Archives of Internal Medicine this week, included over 20,000 people aged between 20 and 96. Each person completed at least two health examinations over the course of 32 years. This included an exercise test on a treadmill, which the researchers used to calculate each person's cardiorespiratory fitness. Their height and weight were also measured to calculate their BMI, and they were asked questions about whether they smoked and how active they were.

The researchers found that fitness declined with age, as expected. However after the age of 45, they found that people lost their fitness much quicker as they got older. By age 60, average fitness dropped by more than 10 percent. Men's fitness declined at a faster rate than women's.

However, the results also showed that being active, keeping a healthy BMI (18.5-24.9 kg/m2) and not smoking were associated with a higher level of fitness at all ages. Meanwhile, people who were inactive and had a high BMI were more likely to have dropped to a lower fitness level - known to be associated with higher health risks - at an earlier age.

Commenting on the study, Dr Paula Franklin, director of healthcare development at Bupa said: "Time and again we find evidence of the virtues of following a healthy lifestyle - and this means not smoking, being physically active and making sure you maintain a healthy weight.

"This study reinforces that message, but also shows how important it is for the over 45s in particular. If you want to enjoy good health for as long as possible and make the most of your golden years, now's the time to start thinking about a healthy lifestyle."

Key facts
  • Cardiorespiratory fitness is how well your heart and lungs are able to supply your body with oxygen.
  • Aim to do at least 30 minutes of moderate activity on most days of the week. This can be split up into several shorter bouts throughout the day.
  • Moderate activity means you should be left feeling warm and breathing heavier than normal. Try walking faster than normal to the shops or take up a new activity, such as swimming.
  • Maintain a healthy weight for your height by eating a healthy, varied diet. If you are concerned about your weight, talk to your GP.
  • Stopping smoking will reduce your risk of a number of diseases, as well as improving your fitness. Ask your GP for help if you are finding it hard giving up smoking.

Related information

Read the study

Role of lifestyle and aging on the longitudinal change in cardiorespiratory fitness. Jackson AS, Sui X, HeŽbert JR et al. Arch Intern Med 2009; 169(19):1781-1787.

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