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One of the foundational pillars of protecting heart health is exercise. It keeps the heart pumping efficiently and keeps the cardiovascular system flexible. From blood pressure levels to weight management, it has ample benefits. But did you know that the amount of exercise required for better heart health benefits varies from person to person? One way this difference manifests is gender-based.
Also read: Take the stairs instead of the elevator: Study shows just 3 minutes of movement daily can reduce risk of heart attack and stroke
A study published in the journal Nature Cardiovascular Research on October 27, 2025 revealed differences in how men and women get heart health benefits from exercise. Turns out, women can get the same heart protection as men with about half the activity. The study examined wearable device data from nearly 85,000 adults.
What did the study find?
Women who exercise about 250 minutes a week, or about 35 minutes a day, have a 30 percent lower risk of developing heart disease. But here is the difference. For men to get the same heart protection with 30 percent less risk from exercise, they needed to exercise about 530 minutes a week.
This is not only for preventing heart diseases, but the same applies for reducing the complications of heart disease. Women with heart disease who met recommended activity levels benefited from a 70 percent lower risk of death compared with women who were inactive. But when men exercised the same amount and duration, their risk reduction was only around 19 percent.
It highlights global recommended activity levels, which are often general and not gender specific. The same 150 minutes of moderate to vigorous activity per week is relevant for everyone, regardless of gender. But this study is eye-opening, suggesting that the benefits of exercise are not based on how long someone works out, but rather on how the body responds to the activity. This is especially important because men and women have very different biological responses and systems.
Why do women’s bodies react differently?
The reason women have the extra advantage here is due to hormones and muscle structure. Estrogen, which is a sex hormone more common in women, causes increased fat metabolism during exercise. This is basically an energy process where the body uses fat as fuel instead of relying on sugar during exercise. When fat is used for energy, it puts less strain on the heart. This is why women have better heart health with less activity. Women have more endurance-oriented muscle fibers (Type I), unlike men, who have more power-oriented muscle fibers (Type II).
All of these biological variations make it possible for women to get better benefits for cardiovascular health. For women, their hormones and muscles help them achieve greater gains.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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