Health Benefits of Regular Exercise: More Significant for Women

Understanding the Impact of Regular Exercise on Women’s Health

You might be aware that women generally exercise less than men do. However, recent studies have revealed that women tend to reap more health benefits from regular exercise compared to men.

Research conducted on a national scale uncovered that women who regularly exercised — fulfilling at least the minimal recommendation of 2½ hours of moderate exercise or 75 minutes of vigorous exercise per week — experienced a 24% lower risk of dying throughout the duration of the study than those who didn’t exercise. Interestingly, the same level of regular exercise only decreased the risk of death by 15% for men.

Regular Exercise and Cardiovascular Health

The health benefits of regular exercise extend to cardiovascular health as well. Women who exercised regularly had a 36% lower risk of dying from a cardiovascular issue like a heart attack or stroke, while for men the reduction in risk was 14%. The study was published recently in the Journal of the American College of Cardiology, and it analyzed the self-reported exercise habits of over 412,000 participants from the National Health Interview Survey spanning two decades, from 1997 to 2017.

The Role of Aerobic Exercises and Muscle-Strengthening Activities

It was observed in this study that about one-third of the women regularly engaged in aerobic exercises. These are exercises that elevate the heart rate, like brisk walking, jumping rope, or taking spin classes. This was less than the 43% of men in the study who performed regular aerobic exercise. Women were also less likely than men to participate in muscle-strengthening activities, such as lifting weights.

Despite this, the study found that regular muscle strengthening — on average, about one session per week — significantly reduced the risk of mortality among women. It was associated with a 30% lower risk of dying from cardiovascular problems and a 19% lower risk of dying overall. Men who performed the same weekly exercises saw an 11% reduction in both metrics.

Are Different Exercise Recommendations Needed for Men and Women?

Currently, the Department of Health and Human Services recommends adults to engage in 150 minutes of moderate physical activity per week, including two days of muscle-strengthening activities. However, considering the findings, it may be worthwhile reevaluating these guidelines to better cater to the differences between men and women.

The Underlying Causes of Sex-Based Differences in Exercise Benefits

The sex-based difference in response to exercise is not an isolated observation. Several studies have demonstrated this phenomenon. For instance, research in 2022 found that women had greater reductions in blood pressure when they exercised in the morning, whereas men saw greater reductions at night. A 2020 review also indicated that women’s muscles are more resistant to fatigue from high-intensity exercise.

Physiological differences, such as women having more capillaries (tiny blood vessels) in a given section of muscle than men, along with higher levels of the hormone estrogen, which enhances blood flow, could contribute to the advantage. Some experts also point out that women tend to be less physically active, so it may take less effort to improve their health relative to baseline levels.

While this study is a significant milestone in understanding the sex-based differences in response to exercise, there is still much to learn. More research, including the use of objective measures of physical activity like pedometers or Apple watches, is needed.