So, it’s just dawned on me.
I’m officially MIDDLE AGED!
*Insert moment of stunned silence!*
…
…
…………………………………………….. !!!!!!!!!!!
That’s right, at 41 I’m officially classed as “early middle aged” — I literally had to Google that — which now means that headlines that read something along the lines of: “XX study shows XX reduces the XX health risk in MIDDLE AGED WOMEN”, now relates to well, ME.
And, ah, as you may have guessed, this realisation has stunned me into silence … stopped me in my tracks … made me spit out my coffee …
I’m a what now? A middle aged woman?! Are you sure?
I honestly don’t feel middle aged.
Well, mostly.
I am finding that since I’m now in my 40s, it’s harder to lose weight, I’m dealing with a postpartum “sliding hiatal hernia” and weird burning mouth issues, perimenopause is (probably … almost) staring me in the face … and well, life is generally, JUST GREAT.
No, I kid. Life really is great!! It just has a few additional CHALLENGES now. 🙂
OH!! Let’s not forget the monthly hormonal roller-coaster now that the ol’ red dragon has returned, as well as the at-times raging emotions! FUN. TIMES.
But alas, since I mostly don’t feel middle aged — this whole concept is a weirding me out because, I mean, come on … I’m not ready for my mid-life crisis yet — I can’t ignore the changes happening to my body.
As an endurance “athlete” — well, athlete is a loose term! — someone who’s participated in numerous fun runs, marathons and triathlon events over the years, I’ve always been health conscious.
But I’ve always been of the mindset that you have to actually put in some effort — as in more than just a few minutes a day, here and there — to see the benefits.
So, when I came across a recent study from the University of Sydney, it caught my eye.
It was also targeted at middle-aged women … another reason it was so, well uh, eye catching to me! *Sigh*
Apparently, according to said study, just 4 minutes a day of vigorous physical activity across the day can reduce your risk of major cardiovascular events like a heart attack by almost half!
The concept is called Vigorous Intermittent Lifestyle Physical Activity (VILPA), and it’s designed for people like me — those juggling life, motherhood, and careers without a lot of spare time for structured exercise routines.
Although, I am back in run training for my first 10km fun run since giving birth to Miss A, so I’m more of a “make the time” kinda gal when it comes to structured exercise.
Instead of carving out an hour for a gym class, VILPA focuses on incorporating high-intensity movements into everyday tasks.
Think: running up the stairs, power walking while carrying groceries, or chasing after your toddler at full speed.
why it matters
Heart disease is the leading cause of death for women globally, and many of us over 40 are balancing so much that our health takes a back seat.
The University of Sydney study, published in the British Journal of Sports Medicine, tracked over 22,000 participants aged 40–79 who didn’t engage in regular exercise.
Women who managed just 3.4 minutes of daily VILPA were 45% less likely to have a major cardiovascular event.
Even less effort had measurable benefits: just 1.2 to 1.6 minutes a day was linked to a 30% reduction in risk.
For men, the results were less pronounced, but the takeaway remains the same — small, consistent bursts of activity can have outsized effects.
finding moments that count
When I read about this, I started paying attention to how much I already do and where I could add more.
As someone who isn’t drawn to gym culture, this approach feels achievable.
Suddenly, the idea of building a healthier heart doesn’t feel so overwhelming.
forming the habit
The lead researcher, Professor Emmanuel Stamatakis, stresses the importance of habit formation.
While VILPA isn’t a quick fix, it’s a gateway to forming a more consistent relationship with movement.
What’s exciting is how accessible it is — you don’t need fancy equipment or loads of time, just a mindset shift.
the bigger picture
Living in an era of convenience, many of us aren’t moving as much as we should.
VILPA challenges that by showing how small efforts, done consistently, can be life-changing.
As a middle-aged woman (OMG!!), I want to embrace this season of life with vitality and energy.
Plus, I want to be healthy and have the energy to chase after my little active Miss who seems to have energy for days!
If 4 minutes a day (in addition to my running days!) can help me achieve that, I’m in.
Plus (again!), if I can model a healthy, active lifestyle to my growing Miss, then I’m definitely in!
x G.
editor, journalist, digital content creator with a background in nutrition & dietetics.
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