The necessity for men to engage in more physical activity than women to achieve comparable heart health benefits

 

Regular exercise acts as a remedy for the heart, similar to how medication functions, requiring an appropriate “dose” for effectiveness.

However, a new study indicates that this “dose” may not be uniform for all individuals. Researchers discovered that men generally require about twice the amount of exercise that women do to achieve an equivalent decrease in heart disease risk.

In this recent investigation, over 85,000 British adults, aged between 37 and 73, were asked to wear a device on their wrist for seven days that tracks body movement and activity levels. Afterward, they monitored the health outcomes of these participants for nearly eight years.

The findings are quite revealing.

Women engaging in approximately four hours of moderate to vigorous exercise per week, including activities like brisk walking, jogging, cycling, or dancing—all of which elevate breathing and heart rates—experienced a reduction in their risk of coronary heart disease by about 30 percent. On the other hand, men needed to perform around nine hours of similar physical activities to achieve a comparable decrease.

This trend also applied to individuals who already had heart disease. The research indicated that women with a coronary heart disease diagnosis required around 51 minutes of exercise weekly to lower their risk of dying from any cause by 30 percent, while men had to engage in about 85 minutes of physical activity.

Although these results may come as a surprise to many, they validate a notion long held by exercise researchers. There is also a distinct biological factor that can help clarify why physical activity yields such differing outcomes for men and women.

Biological Variations

Typically, women possess elevated oestrogen levels compared to men. This hormone plays a vital role in how the body reacts to physical activity.

Oestrogen contributes to increased fat utilization for energy during endurance exercises and aids in maintaining healthy blood vessels, partly by supporting their energy-producing mitochondria, which are the small components within cells that generate energy for essential functions.

Additionally, women generally have a higher proportion of slow-twitch muscle fibers, which are durable and resistant to fatigue. These muscle types are ideal for the type of consistent, prolonged physical activity that most exercise recommendations endorse.

Consequently, the disparity in the "minutes required" for comparable heart health benefits between genders may not be as surprising as the results might imply.

Since the research employed devices to measure physical activity rather than relying on individuals’ recollections of their exercise, it ensures that the data concerning physical activity is precise.

It’s also crucial to highlight that the study indicated a progressive benefit. Increased total weekly activity was associated with a decreased risk of coronary heart disease for both women and men. Everyone benefits from being more active; the distinction lies in how much activity is needed to achieve the same level of risk reduction.

The research does not suggest that women ought to exercise less nor that men cannot experience similar advantages. It simply indicates that men might require a higher amount of weekly activity to attain those benefits.

However, there are limitations to consider. Activity was tracked for just one week, and participants were monitored for approximately eight years afterward.

Moreover, being an observational study, it did not take into account other variables that could have partially impacted the findings, such as menopausal status, characterized by a significant decline in oestrogen levels, or whether a woman was undergoing hormone replacement therapy, which can reinstate some oestrogen levels. These elements could affect the way women's bodies reacted to exercise.

It's also important to remember that the participants were sourced from the UK Biobank study. These individuals tend to be healthier and less disadvantaged than the wider population, which may influence their baseline heart health, access to safe areas for exercise, and the time they can dedicate to physical activity. This can limit the applicability of the results to the general public.

Nonetheless, these findings emphasize a significant consideration regarding existing exercise guidelines and whether they require updates.

Exercise Guidelines

The recommendations for physical activity from organizations such as the World Health Organization, the American Heart Association, and the NHS do not consider gender differences. However, this new research calls those guidelines into question, suggesting they may not be universally suitable for all individuals.

Historically, exercise studies primarily focused on male participants, with their findings often generalized to women. As new data from devices becomes available, it is becoming evident that women and men may achieve different health benefits from the same duration of exercise.

This is significant since the experience of heart disease varies between genders, affecting everything from symptoms to health outcomes. If the exercise required for equivalent health benefits differs, our guidance should adapt accordingly while remaining straightforward and practical.

This is not about suggesting that women should reduce their exercise. The recommended target of 150 minutes per week is still valuable, and many individuals have not yet reached it. These results indicate that women who fulfill these existing guidelines may gain greater heart health advantages for every minute exercised. This is positive news for those who find it challenging to dedicate time to longer exercise sessions.

For men, the guidance isn’t to simply increase time at the gym. Instead, it’s about integrating more physical activity in ways that complement their weekly routines—since doing so can lead to additional heart health rewards. Future studies may explore whether varying types or intensities of exercise are more efficient for men.

Both genders undoubtedly gain from engaging in regular physical activity; this fact is not debatable. However, it’s essential to acknowledge the distinct biological differences that affect the benefits men and women gain from identical exercise modalities.

Currently, cardiac rehabilitation and exercise referral programs often establish the same targets for both sexes. The latest research indicates that it might be beneficial to reconsider these programs and customize goals based on each individual’s starting condition.

Yet, until cardiac rehabilitation becomes more tailored, the primary advice remains: increase physical activity and reduce sedentary behavior. If possible, strive for the baseline target of 150 minutes of exercise weekly, with additional activity providing further advantages if time allows.