For men to reduce their risk of heart disease, they require more exercise than women, and now science explains why. Despite how common it is, heart disease remains one of the leading causes of death in the world. However, when it comes to physical activity and how it protects the heart, men and women respond very differently. Knowing how these responses vary can better position fitness advice to ensure both genders get full value from their efforts.
Why men need more exercise than women
A seminal study published in Nature Cardiovascular Research, of over 85,000 adults found that women who did about four hours of moderate to vigorous exercise a week reduced their risk of coronary heart disease by almost 30 percent, while men needed about nine hours, more than twice the time, for a similar risk reduction. In other words, men need almost double the weekly amount of physical activity to get the same benefit in heart health as women do from fewer hours of exercise. They found that women who met or exceeded the standard recommendation of 150 minutes of moderate-to-vigorous physical activity (MVPA) per week had a 22% lower risk of developing coronary heart disease (CHD) compared to inactive women, whereas men only had a 17% decrease.
Silent Heart Attack Symptoms Women Often Miss | Spot the Warning Before It’s Too Late | Dr Rajeev Agrawal
The study looked at two groups:
Coronary heart disease participants (80,243 people)Average age- 61.5 years57.3% were womenOver- 7.9 years, 3,764 of them developed CHDAbout 48.5% of this group met the recommended minimum physical activity guideline of this 150 minute of moderate to vigorous activity per week.Participants with established CHD (5169 people)
Average age- 67 years30% were womenOver 7.8 years, 593 people died from any causeOnly 30.5% of this group met the recommended activity levels
Women generally did less physical activity (both in duration and intensity) compared to men, and fewer women met the recommended exercise guidelines.People who already had CHD were less likely to meet exercise recommendations than those without CHD. Although staying active is recommended for both.Among those already diagnosed with heart disease, women who exercised regularly reduced their risk of death by an impressive 70 percent, while men did by about 20 percent. Highlighting a large gender gap, the findings suggest that perhaps exercise prescriptions need to be tailored rather than one-size-fits-all.
Biological differences behind this gap
Biologists in the research given believe that a number of factors account for this anomaly. Estrogen, the main female sex hormone, is especially helpful for women in terms of their cardiovascular health because it improves fat metabolism and contributes favorably to keeping cholesterol levels during exercise. This hormonal protection maintains the female hearts better adapted to physical activity.In addition to this, women set aside a larger percentage of their muscle fibers for endurance; consequently, their bodies are more suited to prolonged, moderate-level exercise. In contrast, men have many muscle fibers set apart for short, powerful bursts of strength, which may not be as beneficially used during a session of moderate-intensity exercise. This results in the need for longer or more vigorous sessions in order to see the same protective effects.Current exercise guidelines and limitationsCurrent global health guidelines from organizations such as the World Health Organization and the American Heart Association prescribe a minimum of 150 minutes of moderate-intensity exercise per week for adults of both sexes. These guidelines do not currently take into consideration the sex-based differences in how exercise influences the risk of heart disease.The new research questions whether these universal targets protect all equally. It shows that men may need nearly double that amount to realize the same benefits that women get with a lower weekly commitment. This has significant implications for fitness advice given by health care providers and public health campaigns.
Practical takeaways
The message is clear for men: regular, moderate-to-vigorous physical activity-brisk walking, running, cycling, or swimming, for example-ideally should total about nine hours a week for maximum heart protection. Adding strength training exercises to one’s routine twice a week may also contribute to cardiovascular benefits.On the other hand, women can achieve large heart disease risk reduction with about four hours of similar exercise per week. This means that women can benefit in a big way even when they find it difficult to meet higher thresholds of physical activity. However, all adults should meet or exceed the 150 minutes weekly minimum required to maintain heart and general health.It is important to remember that, though this challenges the “one-size-fits-all” fitness guideline approach: it was discovered that men need more exercise than women to protect their hearts. Understanding how gender influences exercise benefits can help in a more personalized and effective way of preventing heart disease. Both men and women can take heart in knowing regular physical activity holds great power when it comes to reducing risk.Tailoring exercise routines to biological differences will help more people unlock the full potential of fitness for a long and healthy life.Disclaimer: This is meant for informational purposes only.