A new study published in Nature Cardiovascular Research has found that men may need nearly double the amount of weekly exercise as women to achieve similar heart health benefits. The research highlights critical sex-based differences in how physical activity impacts cardiovascular disease (CVD) risk and calls for more personalized public health guidelines.
According to the study, which analyzed data from more than 85,000 participants in the UK Biobank, women who engaged in at least 150 minutes of moderate to vigorous activity per week had a 22% lower risk of developing coronary heart disease (CHD), compared with a 17% reduction in men who followed the same routine.
Women gain stronger cardiovascular protection from less exercise
The researchers found that while both sexes benefit from regular physical activity, women experienced a steeper gradient of protection. At 250 minutes of exercise per week, women’s CHD risk dropped by 30%. However, men needed more than 530 minutes per week—over twice as much—to reach comparable benefits.
Similarly, among participants who already had CHD, active women had a 70% lower mortality risk, compared with just 19% in men. To achieve equivalent survival benefits, men needed 1.7 times more exercise than women.
Hormonal and physiological differences may explain the gap
Experts suggest that hormonal differences, particularly estrogen’s protective effects on the cardiovascular system, may partly explain why women gain more heart health benefits from exercise. Estrogen is known to support vascular function, reduce inflammation, and improve cholesterol profiles—all crucial factors in cardiovascular protection.
However, the study also emphasized a significant gender gap in exercise participation. Despite women’s higher responsiveness to physical activity, they are less likely than men to meet recommended activity levels due to societal and cultural barriers, caregiving roles, and time constraints.
Global inactivity remains a concern
The Centers for Disease Control and Prevention (CDC) and the American Heart Association (AHA) recommend at least 150 minutes of moderate or 75 minutes of vigorous exercise per week. Yet, fewer than half of U.S. adults (47%) meet this threshold. Globally, women are 5% more likely than men to be physically inactive.
Experts, including Dr. Bethany Barone Gibbs of West Virginia University and Dr. Denice Ichinoe of the University of Nevada, stress that the study should not discourage men but rather motivate both sexes to move more. “The overall message is clear — physical activity benefits everyone, and even small increases make a difference,” said Dr. Gibbs.
Practical steps to increase physical activity
Health professionals recommend the following steps to help individuals build consistent exercise habits:
- Start small — short walks or active breaks throughout the day add up.
- Redefine exercise — household chores, gardening, or cycling also count.
- Choose activities you enjoy to ensure long-term consistency.
- Incorporate movement into daily routines, like walking short distances instead of driving.
Experts agree that consistency is key. “Any effort to raise the base level of activity in both men and women will lead to better cardiovascular outcomes,” said Dr. Ichinoe.
Key takeaway
While women appear to gain more cardiovascular protection from the same amount of exercise, everyone benefits from regular physical activity. The study reinforces that heart health improves with movement — no matter your gender, starting small today can lead to lifelong benefits.
