New research suggests that when it comes to protecting the heart, men may need significantly more exercise than women. Although regular physical activity benefits everyone, studies now show women achieve stronger cardiovascular protection with fewer hours of exercise compared to men.
This finding challenges long-standing universal exercise guidelines and raises an important question: Should recommendations differ by gender?
Women Achieve Greater Heart Protection With Less Exercise
A recent study published in Nature Cardiovascular Research reveals striking differences in how exercise protects the heart in men and women. The research suggests women need around four hours of moderate to vigorous exercise weekly to lower their risk of coronary heart disease by 30%. However, men must exercise nearly nine hours per week to reach similar benefits.
These observations indicate that exercise efficiency—particularly for heart protection—may be significantly higher in women than men.
Even Low Exercise Levels Still Provide Benefits
The study also highlighted that modest activity still reduces cardiovascular disease risk. As little as 2.5 hours weekly of moderate or vigorous exercise was associated with a 22% risk reduction in women, compared with 17% in men.
Although both genders benefit, the difference shows men may require about 1.7 times more exercise to match the protective effects seen in women.
Why Do Women Respond Better to Exercise?
Researchers point to several biological factors driving this disparity.
Estrogen, a hormone more dominant in women, appears to protect blood vessels, reduce inflammation and enhance fat metabolism.
Additionally, women tend to have a higher proportion of endurance-type muscle fibers, which rely more on oxygen and metabolic efficiency. This means women may respond better to aerobic exercise compared to men, whose muscles are more oriented toward strength and power.
Exercise Frequency Matters for Both Men and Women
Although total weekly duration matters, the study emphasized consistency. Increasing the number of days with physical activity—rather than condensing workouts into fewer sessions—was strongly associated with reduced coronary heart disease risk in both genders.
Therefore, spreading workouts across the week may support better cardiovascular outcomes, regardless of sex.
Q&A Section
Q: How much exercise do women need to reduce heart disease risk by 30%?
A: Women need approximately four hours per week of moderate to vigorous exercise to achieve a 30% reduction.
Q: How much exercise do men require to reach similar benefits?
A: Men must engage in nearly nine hours weekly, which is more than double the requirement for women.
Q: What factors give women an advantage in heart protection?
A: Estrogen and higher endurance muscle composition help women respond more efficiently to exercise.
Q: Does exercising more frequently help?
A: Yes, spreading workouts across multiple days reduces cardiovascular risk more effectively than exercising infrequently.
FAQ
Are current exercise guidelines suitable for both genders?
Most global guidelines do not differentiate by sex, although new research suggests personalized recommendations may improve outcomes.
Can small amounts of exercise still protect the heart?
Yes, even minimal activity offers meaningful cardiovascular benefits and reduces disease risk.
Why do men need more exercise for the same benefit?
Hormonal and muscle composition differences may require men to engage in higher activity volume to match women’s protective response.
What practical steps can people take to improve heart health?
Stay active consistently, balance aerobic and strength training, and follow a lifestyle guided by medical advice and personal health goals.
A Growing Case for Sex-Specific Exercise Guidelines
As research evolves, experts argue that recognizing gender differences may help create more accurate exercise recommendations. While both men and women clearly benefit from physical activity, acknowledging biological variation may help optimize prevention strategies for cardiovascular disease.
Encouraging consistent, accessible and personalized exercise habits remains essential for improving global heart health.
Disclaimer: The information provided in this article is for general informational purposes only and should not be considered medical advice. Always consult a qualified physician or healthcare professional before starting any new health practice, treatment, or following the tips mentioned here.
