A new study has found that men need to exercise nearly twice as much as women to achieve the same heart-health benefits, shedding light on key biological and behavioral differences that influence cardiovascular well-being. The research, published in the Journal of the American College of Cardiology, analyzed data from over 400,000 adults over two decades and revealed that men must engage in significantly more physical activity to lower their risk of heart disease and premature death.
According to the findings, women who exercised moderately for about 2.5 hours a week showed a 24% lower risk of heart-related conditions, while men required nearly 5 hours per week of the same intensity to achieve a similar benefit. Likewise, for vigorous exercises such as running or cycling, women who did 75 minutes a week saw similar gains to men who trained for nearly 150 minutes. This striking contrast suggests that women may gain heart-protective benefits more efficiently from exercise than men, possibly due to hormonal and metabolic differences.
The researchers believe that estrogen plays a significant role in enhancing cardiovascular function in women, improving blood vessel flexibility, and regulating cholesterol levels. Additionally, women tend to accumulate fat differently—storing more in the hips and thighs rather than the abdomen, where fat poses a greater risk to heart health. These physiological differences may make women more responsive to the benefits of moderate physical activity. On the other hand, men often accumulate more visceral fat around vital organs, which can lead to inflammation, higher blood pressure, and insulin resistance, requiring more effort to counteract these effects through exercise.
The study also highlights behavioral factors. Men are statistically more likely to engage in sedentary lifestyles and consume diets higher in processed foods and alcohol, which can negate some of the benefits of exercise. Dr. Martha Gulati, one of the study’s co-authors and a cardiologist at Cedars-Sinai Heart Institute, emphasized that while both sexes benefit greatly from regular exercise, “men may need to push a little harder or longer to achieve the same cardiovascular protection that women experience.”
However, the researchers stressed that the takeaway is not that men must overexert themselves but that physical activity should be a consistent and integral part of everyone’s lifestyle. Both moderate and vigorous activities—including brisk walking, swimming, or cycling—help maintain a healthy heart when done regularly. The study reinforces the long-standing recommendation that adults should aim for at least 150 minutes of moderate or 75 minutes of vigorous physical activity each week, with more activity providing greater benefits.
Interestingly, the data also showed that women who exercised beyond the recommended guidelines did not experience the same diminishing returns seen in men. In other words, while overtraining in men could lead to higher stress and potential cardiovascular strain, women appeared to handle prolonged exercise without similar adverse effects. This discovery could pave the way for more gender-specific exercise recommendations in the future, optimizing health outcomes for both men and women.
For readers looking to improve heart health, the message is clear: consistent movement matters more than perfection. Even small lifestyle adjustments—taking the stairs, walking short distances, or engaging in sports—can make a difference when done daily. For men, the findings underscore the importance of maintaining a higher level of weekly physical activity, especially in the face of modern sedentary habits.
Ultimately, this study brings attention to the importance of personalized fitness and the need to consider gender differences in health recommendations. As cardiovascular disease remains one of the leading causes of death globally, understanding how men and women respond differently to exercise could help refine public health strategies and encourage more individuals to make physical activity a priority. Whether it’s a 30-minute jog or a weekend hike, the heart benefits are undeniable—but men may need to go the extra mile, quite literally, to keep their hearts in top shape.
