Men need almost twice as much exercise as women to reduce their risk of heart disease, according to important recent research findings.
If you think it takes men and women the same amount of exercise to keep their health in check, a new study will make you think again. General guidelines state that men and women aged 16 to 64 should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, combined with muscle-strengthening activities at least twice per week. However, a new study highlights that a “one-size-fits-all” approach is not the best solution.
An in-depth British study published in Nature Cardiovascular Research might change your perspective. We often think that exercise recommendations are the same for everyone, but that’s not true. Recent research shows that the relationship between exercise and heart health may differ between men and women.
The main findings of the study reveal the following:
A recent study analyzed data from more than 80,000 UK Biobank participants who did not have coronary heart disease. The results were surprising: Women who exercised about 250 minutes a week reduced their risk of coronary heart disease by about 30 percent. In comparison, men needed to exercise about 530 minutes, or almost 9 hours per week, to see a similar reduction in risk.
- Standard exercise recommendations: Women who follow the recommendation of 150 minutes of moderate exercise each week reduce their risk of heart disease by about 22%. In comparison, men reduce their risk by about 17%.
- Impact on existing conditions: “For women with coronary heart disease, exercising regularly each week is linked to a three times lower risk of death than men who exercise at the same levels,” cardiologist Dr. Abhijit Borse tells Health Shots.
How does regular physical activity benefit heart health?
Exercise can reduce the risk of heart disease and stroke, help manage weight, stabilize blood sugar, and reduce inflammation. In a world where heart disease is one of the leading causes of death, it is important that everyone, regardless of gender, understands how exercise works and its benefits. The differences in results by sex in this study lead us to question their possible causes. Several theories have been suggested:
- Hormonal and metabolic factors: Women have different hormone levels, especially higher estrogen levels. This can affect how their body responds to exercise. Because of this hormonal difference, women may see greater improvements in their heart health, blood vessels, and metabolism with less exercise.
- Composition of muscle fibers: Men generally have more fast-twitch muscle fibers and greater lean body mass than women. This means they may have a different physical activity baseline than women. On the other hand, women tend to have more slow-twitch muscle fibers, which may provide greater cardiovascular benefits per minute of exercise.
- Effort and type of exercise: Research shows that women can exert more effort depending on the duration of their exercise. The types of workouts women choose may also differ from those chosen by men, which can affect results.
How can men prevent heart disease?
Before you start doubting your exercise routine, remember that this study doesn’t mean that men need to exercise twice as long as women to improve their heart health. Instead, it shows that exercise affects people differently, depending on factors such as gender. For men who want to reduce their risk of heart disease, the findings suggest a few strategies to consider:
- Increase activity level: “Consider increasing your physical activity beyond the standard recommendation of 150 minutes of moderate aerobic exercise per week,” cardiologist Dr. Mahadev Swamy B. tells Health Shots.
- Focus on intensity and variety: If increasing the duration is not possible, try increasing the intensity and variety of your workouts to maximize the cardiovascular benefits.
If you’re a woman, you can experience significant heart health benefits by exercising less. However, it is important to remain consistent. Regular physical activity is essential to keep your heart healthy, regardless of your gender.
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