Women Reach Heart Health Goals with Less Exercise Than Men, Study Finds.

A new study published in Nature Cardiovascular Research suggests that women may need less exercise than men to gain similar heart health benefits. The findings reveal important insights into how physical activity affects the risk of coronary heart disease and overall longevity differently in men and women.

🩺 Study Overview

Researchers analysed data from more than 85,000 adults in the United Kingdom, who were followed for around seven years. Participants wore wrist fitness trackers for one week to measure their daily activity levels. The goal was to understand how physical activity impacts heart disease risk and mortality rates.

The results showed that women who exercised about four hours a week at a moderate intensity lowered their risk of developing coronary heart disease by approximately 30%.

In contrast, men needed nearly twice that amount — about eight hours per week — to achieve the same level of heart protection.

For individuals who already had heart disease, the gender gap remained clear. Women saw a threefold reduction in the risk of death, while men required nearly double the amount of exercise to achieve similar benefits.

🏃‍♀️ What Counts as Moderate or Vigorous Exercise?

According to Dr Jennifer Miao, a cardiologist and member of the ABC News Medical Unit, moderate-intensity exercise includes activities like brisk walking, gardening, or light cycling — workouts that increase heart rate but do not cause exhaustion.

More vigorous exercises, such as running, swimming laps, or hiking uphill, push the body harder and elevate heart rate significantly, leading to more intense cardiovascular benefits.

📊 How Much Exercise Is Recommended?

The American Heart Association (AHA) recommends:

• At least 150 minutes (2.5 hours) per week of moderate-intensity exercise, or
• 75 minutes (1.5 hours) of vigorous-intensity exercise, or
• A combination of both.

Even within these guidelines, the study found distinct differences between men and women. Across all levels of activity, active women experienced a 5% greater reduction in heart disease risk compared to active men.

Moreover, the study confirmed a “dose-response relationship” — meaning the more you exercise, the lower your risk of heart disease and death.

💡 Why Women May Benefit More from Exercise

Researchers believe there are two main physiological reasons behind women’s greater sensitivity to exercise:

1. Hormonal Influence

Higher estrogen levels in women may help their bodies burn fat more efficiently during exercise.

“Estrogen can promote body fat loss and improve cardiovascular function,” explained Dr. Jiajin Chen, one of the study’s authors from the Institute of Cardiovascular Diseases in China.

2. Muscle Type Differences

Men typically have more fast-twitch muscle fibers, which are suited for short, powerful bursts of activity. Women, on the other hand, have more slow-twitch fibers, which are better for endurance and sustained effort.

This could make women’s bodies more energy-efficient during workouts, allowing them to gain heart health benefits with less exercise.

💬 The Bigger Picture: Gender Differences in Heart Disease

Dr Miao also emphasised that men and women experience and are treated for coronary artery disease differently.

Women tend to develop heart disease later in life, face a higher risk of death after heart attacks, and are less likely to undergo diagnostic procedures like angiography or receive standard treatments.

Recognising these sex-based differences is crucial for improving heart disease prevention and treatment strategies worldwide.

🩹 Expert Advice: Exercise Plans Should Be Personalised

Experts recommend consulting a doctor before starting or changing your exercise routine, especially for those with existing heart conditions or mobility limitations.

“Exercise routines should be personalised; it’s not a one-size-fits-all plan,” said Dr. Miao. “Your goals, medical history, and overall health should determine the right intensity and duration for you.”

🧘‍♀️ The Takeaway

The study highlights a key takeaway: any physical activity is better than none, but women may achieve greater cardiovascular benefits with less exercise compared to men.

Staying active through regular walking, cycling, swimming, or even gardening can protect your heart, improve mood, and enhance longevity — regardless of gender.

Tags: women heart health, heart disease study, exercise and heart health, gender differences in exercise, coronary heart disease prevention, women fitness study, Nature Cardiovascular Research, moderate exercise benefits.