New research reveals that women who engage in regular exercise experience a lower risk of early death compared to men who exercise similarly. Physically active women were found to be 24% less likely to die from any cause, and 36% less likely to suffer a fatal heart attack, stroke, or other cardiovascular events. In comparison, men who exercised regularly had a 15% reduced risk of dying from any cause and a 14% lower risk of dying from heart-related events.

While the positive effects of regular exercise are well-known, this study, published in the Journal of the American College of Cardiology, suggests that women may receive more benefits from physical activity than men. The research highlights that women seem to gain more health improvements per minute of exercise.

Dr. Martha Gulati, a co-lead author and director of Preventive Cardiology at Cedars-Sinai, emphasized the importance of considering sex differences in exercise recommendations. “Women are not small men,” Gulati said, reinforcing that women appear to get more out of every minute of exercise or muscle training than their male counterparts.

How Exercise Impacts Men and Women Differently

The study analyzed data from over 400,000 U.S. adults aged 27 to 61. The results showed that women needed less exercise to achieve the same health benefits as men. For example, women only needed 57 minutes of vigorous exercise per week, such as running, to reduce the risk of premature death, while men required 110 minutes.

Strength training also showed more pronounced benefits for women. Women who engaged in regular strength exercises, like weightlifting or squats, reduced their risk of early death by 19%, compared to an 11% reduction in men.

Why Women Gain More from Exercise

Experts point to various factors that might explain why exercise appears to benefit women more than men. Hormonal differences, leaner muscle mass, and the efficiency of women’s bodies during exercise are some potential contributors. Additionally, men may experience more inflammation due to the intensity of their workouts, which could reduce the benefits they gain from exercise.

However, more research is needed to fully understand the physiological differences between men and women in response to exercise, including how hormones and other factors influence the outcomes.

The Takeaway for Women’s Exercise Habits

Women, particularly those with cardiovascular risks or existing conditions, should be encouraged by these findings to incorporate regular exercise into their routine. Dr. Rachel-Maria Brown Talaska, MD, noted that the study should motivate women to work with healthcare providers to develop personalized exercise plans.

While the study provides valuable insights, more research is necessary to refine physical activity guidelines by sex. Experts agree that everyone should strive to meet the current physical activity recommendations from the U.S. Department of Health and Human Services, which include 150 to 300 minutes of moderate-intensity exercise or 75 to 100 minutes of vigorous exercise per week, along with resistance training at least twice a week.

Small changes, such as taking the stairs or walking more during the day, can also contribute to overall physical activity and health.