Recent research utilizing data from activity trackers reveals a striking difference in the amount of exercise needed for men and women to achieve comparable heart health benefits. Specifically, men over 50 might need to exercise more than twice as much as women to significantly lower their risk of coronary heart disease.
The Research Findings: A Gender-Based Approach to Exercise
The study, led by Jiajin Chen at Xiamen University in China, examined data from 80,243 participants in the UK Biobank study. Researchers compared data from wrist-worn activity trackers over eight years with participants’ health records. This approach provided a more accurate measure of exercise levels than traditional self-reported data, which is often unreliable.
- Risk Reduction and Exercise Duration: To see a 30 per cent drop in the risk of coronary heart disease, men in this age group needed approximately 9 hours per week of moderate to vigorous activity—activities such as brisk walking or cycling. Women, on the other hand, achieved a similar risk reduction with about 4 hours of exercise per week.
- Moderate Exercise for Existing Conditions: Even for individuals already diagnosed with coronary heart disease, differences were observed. Women who engaged in 150 minutes of moderate to vigorous exercise weekly were 70 per cent less likely to die over an eight-year period compared to those who exercised less. In contrast, men saw only a 20 per cent reduction in mortality with the same level of activity.
Why the Difference? Potential Explanations
The study’s findings highlight the importance of considering sex as a factor in exercise recommendations. Nir Eynon at Monash University emphasizes that the research isn’t necessarily bad news for men, but rather information that can inform a more targeted approach.
Several explanations have been proposed for this discrepancy:
- Hormonal Factors: Higher estrogen levels in women may enhance fat burning during exercise, contributing to their greater cardiac benefits from a given amount of activity.
- Metabolic and Physiological Differences: Women may utilize more respiratory, metabolic, and muscular strength to perform the same physical tasks as men, suggesting a greater overall effort during exercise.
Broader Implications and Future Research
Ersilia DeFilippis at Columbia University notes that the study is robust and supports the need for sex-specific exercise guidelines. However, she cautions that the research primarily focuses on a relatively affluent, well-educated, and predominantly white population, which limits its generalizability.
- Addressing Health Disparities: Black women, who experience poorer cardiovascular outcomes than white women, may experience different benefits from exercise. Social factors and adherence to treatment plans also play a vital role in health outcomes. Further research is needed to understand how these findings apply to more diverse and socioeconomically disadvantaged populations, given their higher burden of cardiovascular disease.
- Timing and Capacity: Even so, the findings show that exercise at any age can significantly benefit heart health. Tailoring activity to individual age and physical capacities remains essential for maximizing the benefits of exercise.
Ultimately, the study underscores the importance of personalized exercise recommendations, considering both sex and individual circumstances, to achieve optimal heart health outcomes for all.
The research emphasizes a shift toward more individualized exercise strategies, acknowledging that a ‘one-size-fits-all’ approach is insufficient for achieving optimal heart health across different genders and populations. It’s never too late to start moving and improving cardiovascular health, but the path to doing so might differ based on individual factors
