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Men Need Double the Exercise to Cut Heart Disease Risk Compared to Women, Study Reveals

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A groundbreaking new study has revealed that men may need twice as much exercise as women to achieve the same reduction in heart disease risk. The research, published in Nature Cardiovascular Research and led by Dr. Jiajin Chen from Xiamen University, highlights striking differences in how exercise benefits men and women — and calls for sex-specific health guidelines.

The study analysed data from over 80,000 participants in the UK Biobank project, focusing on their physical activity levels and cardiovascular health. Researchers discovered that women who exercised for 250 minutes per week — just over four hours — experienced a 30% lower risk of developing coronary heart disease. However, men had to work out for 530 minutes weekly — nearly nine hours — to gain the same heart-protective benefits.

This means that while both men and women benefit from exercise, women’s bodies seem to respond more efficiently to physical activity in reducing heart disease risk. Scientists believe this difference could be due to hormonal variations, muscle composition, and metabolic processes between the sexes.

Currently, the NHS recommends that adults aged 16 to 64 engage in at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, alongside muscle-strengthening activities twice weekly. But the new findings suggest that a “one-size-fits-all” approach may not be optimal, and that exercise guidelines should reflect biological differences.

Interestingly, the research also found that among individuals already living with heart disease, women who met the recommended exercise levels were three times less likely to die during the study period compared to similarly active men.

Dr. Chen noted that while both sexes gain significant cardiovascular benefits from exercise, more women globally fail to meet activity targets. “We particularly hope our findings will encourage physically inactive women to become more active, thereby reducing their cardiovascular risk,” he said.

Professor Yan Wang, a co-author of the study, reinforced this message, urging everyone — regardless of gender — to maintain regular exercise habits for a healthier heart.

Commenting on the study, Dr. Emily Lau of Massachusetts General Hospital emphasized the need for personalized exercise recommendations. “This study shows that one size really does not fit all,” she said. “It’s time to embed sex-specific strategies into health guidelines and design tailored interventions to optimize cardiovascular health for both men and women.”

As cardiovascular disease remains the leading cause of death worldwide, this study sheds light on the importance of understanding gender differences in health and exercise response. Whether it’s brisk walking, cycling, or swimming, staying active — and doing it smartly — remains a vital step toward a longer, healthier life.

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