A new wave of research is challenging the one-size-fits-all idea of exercise. A large UK Biobank study published in the Journal of the American College of Cardiology (JACC) has found that women may need less exercise than men to reap the same heart-protective benefits.
The study, which analysed health and lifestyle data from over 80,000 adults, revealed that men had to exercise almost twice as much as women to see comparable reductions in cardiovascular risk. Women who engaged in around 250 minutes of moderate activity a week—roughly 35 minutes a day—lowered their risk of heart disease by nearly 30%. In contrast, men needed about 530 minutes per week (around 75 minutes a day) to achieve a similar 30% reduction.
Even when meeting the minimum global guideline of 150 minutes of moderate exercise per week, women’s heart health improved more sharply. They experienced a 22% drop in coronary heart disease (CHD) risk, compared to 17% for men, according to The Guardian. Among patients already living with heart disease, active women were three times less likely to die than men who exercised at the same intensity, ABC News reported.
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The science behind it
Experts believe biological differences may explain the gap. Estrogen, the primary female sex hormone, enhances blood vessel flexibility and reduces plaque build up in arteries, naturally supporting cardiovascular health. Exercise amplifies this effect, making women’s hearts more responsive to physical activity.
Additionally, women tend to have a higher proportion of “slow-twitch” muscle fibres, which are more efficient at using oxygen and fuel during sustained activity. This may make each session of exercise more metabolically effective for women, say researchers cited in Healthline.
The study also found that the dose–response curve—the measure of how much benefit each minute of activity brings—is steeper for women. In other words, women get more “heart health per minute” of exercise compared to men.
Double the benefit, but less time
While biology may offer women an advantage, real life tells a different story. On average, women have 13% less free time than men, according to a 2024 Gender Equity Policy Institute report, largely because they perform more unpaid domestic and caregiving work.
A 2024 report by Dalberg Advisors and the Sports and Society Accelerator found that only 43% of Indian women currently meet the World Health Organization’s recommended activity levels. If current trends continue, that number could drop to 32% by 2030.
This is part of a wider global slowdown. The WHO estimates that 31% of adults worldwide—about 1.8 billion people—did not meet activity targets in 2022. The recommendation remains modest — 150 minutes of moderate or 75 minutes of vigorous exercise per week.
India’s cardiovascular disease burden is among the world’s highest—and sedentary lifestyles are worsening it. Doctors emphasise that the message is not that women can do less, but that even moderate, consistent movement offers outsized benefits.
A brisk walk, a cycling session, or 30–40 minutes of dancing each day can go a long way toward improving women’s heart health and longevity.
As researchers put it: the goal isn’t competition—it’s consistency. Everyone’s heart benefits from movement.
FAQs on Exercise and Heart Risk in Men and Women
Do men and women require different amounts of exercise for heart health?
Yes, research indicates that women may need less exercise than men to achieve the same heart-protective benefits.
How much exercise is recommended for women to reduce cardiovascular risk?
Women who engage in around 250 minutes of moderate activity a week—approximately 35 minutes a day—can lower their risk of heart disease by nearly 30%.
What is the recommended amount of exercise for men to achieve similar heart health benefits?
Men need about 530 minutes per week (around 75 minutes a day) to achieve a similar 30% reduction in cardiovascular risk.
Why do women benefit more from exercise in terms of heart health?
Biological differences, such as the effects of estrogen and a higher proportion of slow-twitch muscle fibres, may make each session of exercise more metabolically effective for women.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
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