Fitness training for one hour a day for three months can turn the clock back nearly 20 years for middle-aged women, according to research.

Over 50s who use exercise equipment regularly can regain the fitness levels of their 30s, the study suggests.

Scientists from the University of California explained that postmenopausal women can achieve the same benefits from fitness training as younger women.

"The results are very encouraging for exercise without weight loss as an effective means for increasing vigour and controlling risk factors for chronic diseases in older women," said exercise physiologist Professor George Brooks.

Dr Zinta Zarins added that despite the changes in hormones and body composition that older women go through, they can still make significant changes in their cardiovascular fitness.

The NHS also advises regular exercise for women going through the menopause, pointing out that this can ease symptoms such as mood swings and hot flushes.