Men May Need More Exercise Than Women
Men May Need More Exercise Than Women
When it comes to fitness, the “one-size-fits-all” approach may not be entirely accurate — especially when comparing men and women. Emerging research suggests that men might need more exercise than women to achieve similar health benefits, particularly when it comes to heart health, metabolism, and longevity. Biological Differences at Play Men and women differ not just in hormones but also in muscle composition, fat distribution, and cardiovascular responses.
Testosterone gives men an advantage in building muscle, but it also increases the need for higher energy expenditure to maintain metabolic balance. Women, on the other hand, are naturally more efficient at burning fat during low-intensity exercise, thanks to estrogen’s protective influence. Heart Health and Longevity Recent studies have shown that moderate physical activity can significantly reduce the risk of heart disease in both sexes — but men often need to exercise more frequently or at higher intensities to gain the same level of protection. This may be because men tend to accumulate more visceral fat around the abdomen, which is strongly linked to cardiovascular disease and insulin resistance. Exercise and Mental Health Both genders benefit mentally from exercise, but research indicates that women may experience greater emotional gains from shorter, less intense workouts, while men often require longer or more vigorous physical activity to achieve similar mood and stress-reducing effects. Lifestyle and Sedentary Risks Modern lifestyles, especially desk-bound jobs, have increased sedentary behavior among both men and women.
However, men tend to accumulate more risk factors from inactivity — such as higher blood pressure, cholesterol, and body fat percentages. Therefore, public health experts suggest men should engage in more structured exercise routines, combining cardio with strength training. Finding the Right Balance While men may need more exercise quantitatively, the quality of movement matters for everyone. Women benefit from strength training just as men do, and men gain from flexibility and endurance exercises traditionally favored by women. The key lies in maintaining a consistent, well-rounded routine that suits individual needs, age, and health conditions. Key Findings on Heart Health Benefits: * Disparity in Risk Reduction: The study, which analyzed data from tens of thousands of adults, found a significant difference in how men and women benefit from physical activity in terms of heart health.
* The "Dosage" Gap: * Women who engaged in about 250 minutes of moderate-to-vigorous physical activity each week saw a risk reduction for coronary heart disease of approximately 30%. * Men required nearly twice that amount—around 530 minutes (nearly 9 hours) per week—to achieve the same 30% risk reduction. * Benefits at Lower Levels: Even at the commonly recommended minimum of 150 minutes per week of moderate activity, women experienced a greater relative reduction in heart risk (about 22%) than men (about 17%). Why the Difference? Biological Factors at Play Scientists believe that biological differences between the sexes likely explain why women may gain proportionally more cardiovascular benefit from lower doses of exercise: * Hormones: Women's higher levels of circulating estrogen are thought to play a role, potentially aiding in more effective fat burning during exercise, which can improve cholesterol levels and heart health.
* Muscle Composition: Women tend to have a greater proportion of slow-twitch (Type I) muscle fibers, which are highly efficient for endurance and sustained activity. Men typically have more fast-twitch (Type II) fibers, suited for short bursts of power. This difference in muscle efficiency may allow women to reap greater cardiovascular rewards from the same movement. Implications for Current Guidelines Current international and national exercise guidelines (such as those from the World Health Organization and the American Heart Association) generally recommend the same minimum amount of exercise for all adults—typically at least 150 minutes of moderate activity per week. These new findings suggest that a sex-specific approach might be more effective, especially for preventative heart health Conclusion The idea that men may need more exercise than women isn’t about competition — it’s about biology. Gender differences influence how our bodies respond to physical activity, but both men and women share one universal truth: regular exercise remains one of the most powerful tools for a healthier, longer life.
Dr Vijay Garg Retired Principal Educational columnist Eminent Educationist street kour Chand MHR Malout Punjab
