Women Benefit From Exercise More Than Men: Study

Women had over twice a reduction in risk of fatal heart attack, stroke, or other cardiovascular event than men.

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In a side-by-side comparison, women who exercise the same amount as men may gain more health benefits.

A new study published in the Journal of the American College of Cardiology revealed that women who exercise regularly significantly lower their risk of early death or a fatal cardiovascular event more than men who exercise regularly. The findings are based on data from over 412,000 Americans between the ages of 27 and 61. Throughout a period of over two decades, compared to those who didn’t exercise, women who exercised were 24 percent less likely to die from any cause, while men were just 15 percent less likely. Women also experienced a 36 percent reduced risk of fatal heart attack, stroke, or other cardiovascular event, while men had a 14 percent reduced risk.

This reduced risk came with all types of exercise, from moderate aerobic activity like brisk walking to more vigorous exercise like spinning or jumping rope. Strength training also made a difference, the study reported.

“We hope this study will help everyone, especially women, understand they are poised to gain tremendous benefits from exercise,” Dr. Susan Cheng, a cardiologist and the Erika J. Glazer Chair in Women’s Cardiovascular Health and Population Science in the Smidt Heart Institute at Cedars-Sinai in  Los Angeles, said in a press release. “It is an incredibly powerful way to live healthier and longer. Women on average tend to exercise less than men and hopefully these findings inspire more women to add extra movement to their lives.”

Health Benefits in Half the Time

Not only were women at less risk of death and cardiovascular events than men, but they actually achieved the same benefits as men in shorter periods. According to the study, women met the 18 percent reduced risk mark in just 140 minutes of exercise per week, roughly half the time men did. Women who engaged in vigorous exercise achieved a 19 percent reduced risk mark with just 57 minutes of exercise a week versus the 110 minutes men needed.

“Even a limited amount of regular exercise can provide a major benefit, and it turns out this is especially true for women,” said Dr. Cheng. “Taking some regular time out for exercise, even if it’s just 20–30 minutes of vigorous exercise a few times each week, can offer a lot more gain than they may realize.”

The same benefit applied when women chose strength training as their exercise. According to the study, women who engaged in strength-training exercises had a 19 percent reduced risk of death, compared to men’s 11 percent. Moreover, women saw a more significant reduction in risk of cardiovascular events, down 30 percent compared to 11 percent for men.

“This study emphasizes that there is no singular approach for exercise,” Eric J. Shiroma, a program director in the clinical applications and prevention branch at the National Heart, Lung, and Blood Institute, said in the release. “A person’s physical activity needs and goals may change based on their age, health status, and schedule—but the value of any type of exercise is irrefutable.”

Exercise Key to Reducing Heart Disease

The U.S. Department of Health and Human Services recommends that adults get between 150 and 300 minutes of moderate-intensity or 85 to 140 minutes of vigorous exercise each week. In addition, adults should engage in strength-based activities at least twice a week.

Heart disease is the leading cause of death in the United States, regardless of most racial and ethnic groups, according to the U.S. Centers for Disease Control and Prevention (CDC). The agency reports that one person dies every 33 seconds from cardiovascular disease. The cost of heart disease is astronomical, stacking up to nearly $240 billion annually.

Regular physical activity has long been touted as a key factor in preventing heart disease. The CDC notes that physical activity helps people maintain a healthy weight and lower blood pressure, blood cholesterol, and blood sugar levels.