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“We now know the decade when men should and need to start prioritising heart health as preventative measures, and that decade is their 30s… The actions men take, or don't take, during this period can determine their cardiovascular health for the rest of their lives.”
“The good news is that even if you missed your 30s, starting now still delivers powerful benefits, right up till your 80s”
“Exercise isn't just about fitness or appearance, it's one of the most powerful forms of preventative medicine available… The earlier men prioritise movement, the greater the protective effect. The message is simple: don't wait for symptoms. Prevention starts now.”
New international research has identified a clear turning point in men's heart health, and it's earlier than most expect.
A long-term study from Northwestern University has found that men's risk of heart disease begins accelerating significantly from around age 35, establishing the mid-30s as a critical decade for prevention.
“We now know the decade when men should and need to start prioritising heart health as preventative measures, and that decade is their 30s,” says Exercise New Zealand Chief Executive Richard Beddie.
“The actions men take, or don't take, during this period can determine their cardiovascular health for the rest of their lives.”
The study tracked cardiovascular risk across adulthood and found men reach clinically significant risk levels earlier than women, even when traditional risk factors are accounted for. This reinforces the importance of early lifestyle-based prevention, particularly regular physical activity.
International evidence consistently shows exercise improves blood pressure, cholesterol levels, insulin sensitivity, and body composition, while increasing cardiorespiratory fitness, one of the strongest predictors of longevity and reduced heart disease risk.
However, many men reduce their activity levels during their 30s due to work demands, parenting, and time pressures, precisely when prevention is most effective. Importantly, Exercise New Zealand emphasises that while the 30s represent an optimal window for prevention, it is never too late to benefit from exercise.
This ground-breaking research is particularly concerning given current participation levels in Aotearoa. According to the latest Ministry of Health survey, less than half of all adults meet the recommended physical activity guidelines. Additionally, only around half of all men achieve the minimum level of exercise needed to protect their heart health and reduce their risk of chronic disease.
“The good news is that even if you missed your 30s, starting now still delivers powerful benefits,” says Beddie. Research highlighted in ScienceDaily consistently shows that improving fitness at any age, even into your 70s and 80s, can significantly reduce the risk of heart disease and extend quality of life. While the 30s are an ideal time to begin prioritising heart health, the most important thing is simply starting, wherever you are now. The human body responds positively to movement at any age.
What Men Should Be Doing: Before, During, and After Their 30s
Exercise New Zealand is encouraging men to view their 30s as a pivotal opportunity to protect their future health, with clear guidance across life stages:
Before your 30s: Build the habit
Establish regular physical activity as part of your identity and lifestyle. Consistency is more important than intensity.
During your 30s: Protect your future
Prioritise structured exercise, grow muscle mass, and support cardiovascular fitness. This is the decade where prevention has the greatest long-term impact.
After your 30s: Maintain and strengthen
Continue regular exercise to slow age-related decline, protect heart function, prioritise growing/maintaining muscle mass to maintain independence and quality of life.
“Exercise isn't just about fitness or appearance, it's one of the most powerful forms of preventative medicine available,” says Beddie. “The earlier men prioritise movement, the greater the protective effect. The message is simple: don't wait for symptoms. Prevention starts now.”
After a thorough recruitment process, the Civil Aviation Authority (CAA) is pleased to announce the appointment of Gayle Holmes as our new Deputy Chief Executive, Regulatory Enablement and Response, to the Executive Leadership Team.
Gayle is currently a member of the executive team as General Manager, Compliance, Monitoring and Enforcement Environmental Protection Authority (EPA), where she’s been since 2020.
During her time at the EPA, Gayle led several significant regulatory and organisational initiatives. These included leading the Hazardous Substances Modernisation Programme, which aligned New Zealand’s hazardous substances classification regime with the UN Globally Harmonised System (GHS) and replacing legacy data systems with a new chemical management database.
She also led the establishment and maturation of the EPA’s Compliance, Monitoring and Enforcement function, bringing together previously separate compliance teams across a range of legislation into a single, integrated group. She led the establishment of the EPAs intelligence function, introduction of a new compliance case management system, and the first prosecutions under both HSNO and the Climate Change Response Act.
Gayle is recognised for her strong, values based leadership, particularly through periods of organisational change and heightened regulatory complexity. She has a strong track record in building capable, multidisciplinary teams, fostering a culture of professionalism, collaboration and continuous improvement. Gayle has also made significant contributions to enterprise wide strategy, programme governance, and health and safety leadership.
We’re looking forward to her joining the team and getting to know the people and the business. Gayle starts in the role on 7 April 2026.
Covering period of Thursday 12 – Monday 16 February
MetService is predicting the run of warmer-than-average temperatures will end this weekend, as a front moves over the South Island and a low pressure system starts to develop east of the North Island. Both features are expected to bring rain in their wake, as well as strong winds for the North Island and upper South Island. Thunderstorms with localised downpours are also possible for much of the North Island on Friday. Heavy Rain Watches have been issued over most of the North Island from Friday, with an Orange Heavy Rain Warning for eastern Bay of Plenty and northern Gisborne/Tairawhiti.
MetService meteorologist Alwyn Bakker states, “Warm and humid conditions over the North Island on Friday are likely to generate thunderstorms, with the potential for localised intense bursts of rain.”
The front moving up the South Island on Friday will bring a burst of heavy rain to western areas, with some rain making it east of the Alps. A southerly moving through on Saturday brings heavy showers and potential thunderstorms for Otago and Canterbury during the second half of the day.
While the low centre developing east of the North Island will be driving much of the weekend weather, its exact position is still uncertain. This means it is tricky to nail down the intensity and location of potential severe weather. The forecast position may change from one day to the next, so if you have plans over the weekend, it’s a good idea to keep checking the forecast.
“We’re currently predicting the rain will stay away until the tail end of Wellington’s Round the Bays on Sunday, which should motivate participants to keep up the pace. However, there will still be strong southerlies during the races, so take advantage of those tailwinds when you can,” advises Bakker.
We still have a couple of days of warmer temperatures and high humidity ahead of us, but things are set to change this weekend as cooler air pushes in from the south. A lot of the South Island will have a cooler-than-average weekend, with a few locations seeing a difference of more than ten degrees between Friday’s and Sunday’s maximum temperatures. Cooler temperatures move up the North Island through Saturday and should stick around into early next week.
For media enquiries or to arrange an interview with one of our meteorologists please call 04 4700 848 or email metcomms@metservice.com
Understanding MetService Severe Weather Warning System
Severe Thunderstorm Warnings (Localised Red Warning) – take cover now:
This warning is a red warning for a localised area.
When extremely severe weather is occurring or will do within the hour.
Severe thunderstorms have the ability to have significant impacts for an area indicated in the warning.
In the event of a Severe Thunderstorm Red Warning: Act now!
Red Warnings are about taking immediate action:
When extremely severe weather is imminent or is occurring
Issued when an event is expected to be among the worst that we get – it will have significant impact and it is possible that a lot of people will be affected
In the event of a Red Warning: Act now!
Orange Warnings are about taking action:
When severe weather is imminent or is occurring
Typically issued 1 – 3 days in advance of potential severe weather
In the event of an Orange Warning: Take action.
Thunderstorm Watch means thunderstorms are possible, be alert and consider action
Show the area that thunderstorms are most likely to occur during the validity period.
Although thunderstorms are often localised, the whole area is on watch as it is difficult to know exactly where the severe thunderstorm will occur within the mapped area.
During a thunderstorm Watch: Stay alert and take action if necessary.
Watches are about being alert:
When severe weather is possible, but not sufficiently imminent or certain for a warning to be issued
Typically issued 1 – 3 days in advance of potential severe weather.
During a Watch: Stay alert
Outlooks are about looking ahead:
To provide advanced information on possible future Watches and/or Warnings
Issued routinely once or twice a day
Recommendation: Plan.