Men need to exercise twice as much as women to protect their hearts - here's why

A major new analysis published inNature Cardiovascular Research has found that men must exercise almost twice as long as women each week to achieve the same protection from heart disease. The results challenge long-standing global fitness guidelines that treat both sexes the same, even as heart disease remains the world’s biggest killer.

If exercise affects male and female hearts differently, public health advice may need rapid revision.

The big picture

Current NHS and international guidelines recommend at least 150 minutes of moderate exercise per week for adults aged 16 to 64, regardless of sex. But women globally face a disproportionate burden of cardiovascular disease while being less likely to meet activity targets.

The new evidence suggests that women receive larger heart-health benefits from shorter exercise durations, while men must accumulate significantly more activity to achieve equivalent gains.

This raises fresh questions about whether a universal guideline can accurately reflect biological realities.

What the study found

Researchers analysed wearable activity data from more than 80,000 volunteers in the UK Biobank who were tracked for around eight years. The findings include:

• Women who met the recommended 150 minutes per week lowered heart disease risk by 22%
• Men meeting the same target saw only a 17% reduction
• Women who performed around 250 minutes weekly reduced risk by 30%
• Men needed about 530 minutes per week to obtain that same benefit
• Among people already diagnosed with heart disease, active women were three times less likely to die during follow-up than similarly active men

The use of wearables strengthened the accuracy of activity measurement compared with self-reports.

Why it matters

The study reveals important sex-based differences that could reshape how doctors and policymakers advise people to exercise.

Possible biological drivers include:

• Hormonal influences affecting cardiovascular response
• Differences in muscle fibre composition
• More efficient energy use in women’s muscles

The findings suggest:

• Women gain stronger heart-protection from moderate exercise
• Men need longer or more intense exercise sessions for similar benefits

Public health messaging may require a shift — both to support women who underestimate their risk, and to motivate men who may not be exercising enough.

A call for sex-specific guidelines

• The evidence has triggered renewed debate among public health experts:
• Guidelines may need separate exercise targets for men and women
• Cardiac rehabilitation programmes could adjust exercise duration
• Primary care advice may become more personalised
• Future research should explore how sex hormones and metabolism shape cardiovascular outcomes

Experts caution against misinterpreting the results. Both sexes benefit significantly from physical activity. But recognising biological differences can improve prevention policy and save more lives.

What’s next

The study population was predominantly UK-based and middle-aged, so further work is needed in diverse ethnicities, age groups and nations. But the main message is already clear:

• Men must move more than current guidance suggests
• Women should feel encouraged, knowing moderate exercise goes a long way

If sex-specific recommendations are implemented, exercise advice could become more effective and more equitable.

Exercise protects everyone, but the evidence now shows that men need nearly twice as much of it as women to achieve the same heart-health benefits. Updating guidelines to reflect these differences could significantly reduce cardiovascular disease worldwide.


Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.