Exercise and Longevity: Why Women May Gain More from Physical Activity

Recent research supported by the National Institutes of Health reveals a compelling finding: women who exercise regularly experience a significantly lower risk of early death and fatal cardiovascular events compared to men, even when they engage in less vigorous exercise. Published in the Journal of the American College of Cardiology, this study draws on a comprehensive analysis of data from over 400,000 U.S. adults aged 27-61, collected over two decades.

Key Findings

The study highlights that women who engage in physical activity are 24% less likely to die from any cause compared to those who do not exercise, whereas men have a 15% reduced risk. Furthermore, women show a 36% reduced risk for fatal heart attacks, strokes, or other cardiovascular issues, while men experience a 14% reduction.

Dr. Susan Cheng, a leading cardiologist at Cedars-Sinai’s Smidt Heart Institute, emphasizes that these findings should encourage more women to incorporate regular exercise into their lives. “Exercise is an incredibly powerful tool for enhancing longevity and health,” says Dr. Cheng. “We hope this study motivates women to increase their physical activity levels.”

Exercise Types and Their Impact

The research indicates that women benefit more from all types of exercise. Whether it’s moderate aerobic activities like brisk walking, vigorous exercises such as spinning or jumping rope, or strength training, women achieve significant health benefits. For instance:

• Moderate Aerobic Activity: Women reach a 24% reduced risk of premature death with just 140 minutes per week, compared to 300 minutes needed for men to achieve a similar reduction.
• Vigorous Aerobic Exercise: Women need only 57 minutes per week to see a 19% reduced risk of death, while men require 110 minutes.
• Strength Training: Women participating in strength exercises have a 19% reduced risk of death, with an impressive 30% reduction in cardiovascular-related deaths, versus 11% for men.

The Disparity in Exercise Adherence

Despite these benefits, adherence to recommended exercise levels remains low. Only 33% of women and 43% of men in the study met the guidelines for weekly aerobic exercise, and just 20% of women and 28% of men engaged in weekly strength training.

Dr. Cheng stresses that even modest amounts of regular exercise can offer significant health benefits, especially for women. “Just 20-30 minutes of vigorous exercise a few times a week can yield substantial health gains.”

Understanding the Differences

The study also notes potential reasons for the differences in outcomes between genders. Factors such as anatomical and physiological variations might contribute. For instance, men typically have larger lung capacities and more lean body mass, which could affect how men and women experience and benefit from exercise.

Eric J. Shiroma, Sc.D., from the National Heart, Lung, and Blood Institute, underscores that exercise needs and goals can vary based on individual circumstances. “There is no one-size-fits-all approach to exercise,” Shiroma says. “The essential takeaway is that any form of physical activity is beneficial.”

This study reinforces the importance of incorporating physical activity into daily life and suggests that women, in particular, may experience more pronounced benefits from exercise. By increasing physical activity, women can improve their health outcomes and potentially enhance their longevity. Regular exercise, regardless of intensity or duration, remains a key factor in maintaining overall well-being and reducing the risk of chronic health conditions.