American experts have concluded that women benefit more from exercise than men, and do so in less time.
One of the largest studies examining the impact of physical activity on the risk of premature death included data from more than 412,000 Americans aged 27 to 61, 55% of whom were women. The results were surprising: women who engaged in moderate or vigorous physical activity experienced a faster and greater reduction in their risk of death than men.
The study relied on data from the US National Health Interview Survey (NHIS), which has been conducted for decades. Participants reported the types of physical activity, its duration, frequency, and intensity. They also reported on their social status, health, and lifestyle. All of this data was then compared with the National Death Index database, allowing the researchers to trace the relationship between physical activity levels and the likelihood of death, including cardiovascular deaths. During the observation period, nearly 40,000 people died, more than 11,000 of which were from heart-related causes.
Particularly interesting differences emerged when comparing the effectiveness of exercise between the sexes. Only a third of women and less than half of men met the recommended minimum of 150 minutes of aerobic exercise per week. However, women who exercised regularly had a 24% reduced risk of death, while for men, the same figure was only 15%. Furthermore, the maximum effect in men was observed with 300 minutes of activity per week, while for women, the same result was achieved with 140 minutes of physical activity.
Strength training also proved more effective for women. Two or more sessions per week reduced the risk of death by 19% in women, while for men it was only 11%. The difference was particularly striking when analyzing cardiovascular mortality: women who engaged in aerobic exercise demonstrated a 36% reduced risk, while for men it was 14%. The rates also differed for strength training—30% versus 11%, respectively.
“I hope this study will help women who don't currently engage in regular physical activity understand that they can reap huge benefits from every extra bit of exercise.”
Dr. Christina Albert
Chief of the Department of Cardiology at the Smithsonian Heart Institute.
According to study co-author Dr. Marta Gulati, the realization that every minute of activity brings tangible benefits to women can be a powerful motivator for lifestyle changes. “We don't have many interventions that reduce mortality so effectively,” Gulati added.
Despite its large scale, the study has some limitations. It relied on self-reporting, meaning it relied on the accuracy and honesty of respondents. Furthermore, only physical activity was considered—physical activity associated with household chores or work was not taken into account. Nevertheless, the findings confirmed similar conclusions of earlier studies, including a 2011 meta-analysis, which also found that the association between physical activity and a reduced risk of death was stronger in women than in men.
The scientists hope their work will prompt a rethinking of approaches to exercise, especially for women who previously doubted the effectiveness of moderate exercise. While more men than women still exercise, the study showed that women's bodies are most capable of converting physical activity into longevity and health.