When it comes to exercise, it seems that women may have the upper hand. A recent study published in the Journal of the American College of Cardiology suggests that women may reap more benefits from physical activity than men, even when doing the same amount of exercise. The research, conducted by the Smidt Heart Institute at Cedars-Sinai in Los Angeles, analyzed the physical activity data of over 400,000 U.S. adults.
The participants in the study responded to the National Health Interview Survey database between 1997 and 2019, providing details about the frequency, duration, intensity, and type of physical activity they engaged in. The researchers found that when it comes to cardiovascular exercise, men gained their maximum “survival benefit” from about five hours of moderate to vigorous aerobic activity per week. In contrast, women achieved the same level of benefit after just 2½ hours of exercise intensity per week.
This means that women can achieve the same health benefits as men with less time spent exercising. However, the study also revealed that women continue to gain more benefits beyond that initial threshold. Examples of moderate to vigorous aerobic activity include brisk walking or cycling.
In terms of strength training exercises, men reached their maximum benefit from three weekly sessions, while women achieved the same outcome with just one session per week. This suggests that women may have a more efficient response to strength training compared to men.
Senior author Susan Cheng, M.D., MPH, director of the Institute for Research on Healthy Aging in the Department of Cardiology at the Smidt Heart Institute, explained, “We found not only that progressively greater amounts of physical activity reduced mortality risk, but also that the amount of regular exercise needed to achieve the same degree of risk reduction was different in females versus males.” In other words, women can achieve the same benefits as men with less time and effort put into exercise.
Co-lead author Martha Gulati, M.D., director of preventive cardiology in the Department of Cardiology at the Smidt Heart Institute, emphasized the importance of exercise for women. Historically, women have lagged behind men in engaging in regular physical activity. Gulati stated, “Exercise doesn’t discriminate, no matter your gender. You have to put the work in to be healthy.” She added, “The beauty of this study is learning that women can get more out of each minute of moderate to vigorous activity than men do. It’s an incentivizing notion that we hope women will take to heart.”
The study also found that mortality risk decreased for both men and women, but the reduction was greater for women at 24% compared to 15% for men. These findings highlight the potential health benefits that women can gain from regular exercise.
The researchers hope that these findings will motivate women who are not currently engaged in regular physical activity to understand that they can achieve substantial benefits from each increment of exercise. Cheng stated, “Part of what makes females and males different is that when it comes to living longer and living healthier, different types of investments are linked to different types of gains.”
However, it is important to note that each individual is unique, and fitness routines should be tailored to personal goals and abilities. Chris Pruitt, a certified personal trainer with the American Sports and Fitness Association, explained that individual responses to exercise can vary widely. Biological differences between genders, including hormonal variations and body composition, likely play a significant role in the observed differences in exercise benefits.
Pruitt emphasized the importance of personalized fitness programs that consider gender differences and individual physiological responses to exercise. He suggested that fitness advice should be tailored to each person’s goals and abilities.
It is worth mentioning that the study has some limitations. All physical activity data was self-reported, which introduces the possibility of inaccuracies. In the future, direct measures of exercise using wearable devices could provide more detailed information on gender differences and individual responses to exercise.
In conclusion, this study suggests that women may achieve more benefits from exercise than men, even when engaging in the same amount of physical activity. Women can achieve the same level of benefit with less time spent exercising, both in terms of cardiovascular exercise and strength training. These findings highlight the importance of regular physical activity for women’s health and well-being. By understanding the potential benefits, women can be motivated to prioritize exercise and invest in their long-term health.
