Exercise and Its Impact on Mortality: A Gender Perspective

Regular exercise is well-known for lowering the risk of death, particularly from heart disease. However, recent research indicates that the extent of this risk reduction might vary between men and women, suggesting that some individuals can achieve significant benefits with less exercise.

The question arises: Who needs to work out more to lower their mortality risk: women or men?

Interestingly, findings suggest that women might experience these health benefits more readily than men. A comprehensive study published in 2024 in the Journal of the American College of Cardiology examined data from over 412,000 American adults aged 27 to 61, of which 55% were women.

Dr. Martha Gulati, a co-lead author and director of preventive cardiology at Cedars-Sinai, noted, “The beauty of this study is in discovering that women can gain more from each minute of moderate to vigorous activity than men. It’s an encouraging idea that we hope resonates with women.”

Researchers gathered participants’ exercise data from the National Health Interview Survey (NHIS), which stands as the largest and longest-running health survey in the U.S., using data collected from 1997 to 2017.

The survey included questions about the types and amounts of exercise performed, as well as various demographic and health information about participants. Those with certain conditions like coronary heart disease or cancer were excluded from the study sample.

The researchers also consulted the National Death Index to track deaths among participants, including those related to cardiovascular issues. The data linked with the NHIS allowed researchers to monitor mortality up until the end of 2019, revealing that 39,935 participants died during the study, including 11,670 from cardiovascular causes such as heart disease and strokes.

In the survey, 32% of women and 43% of men reported engaging in regular aerobic exercise, amounting to at least 150 minutes per week. Women who exercised regularly had a reduced mortality risk of up to 24% compared to inactive women. For men, the reduction was notably less, at about 15%.

The study indicated that women achieve these survival benefits more swiftly than men. The most significant risk reduction for men appeared at around 300 minutes of moderate-to-vigorous physical activity per week, resulting in an 18% decrease in all-cause mortality. In contrast, women experienced similar benefits at approximately 140 minutes of MVPA weekly.

Women who exercised more than 140 minutes saw even greater advantages, leveling off at around 300 minutes of MVPA weekly.

This trend was consistent across different exercise durations, with women generally realizing “proportionately greater benefits” than men for any amount of exercise.

While around 20% of women and 28% of men reported engaging in two or more strength training sessions each week, women averaged about 0.85 sessions, and men about 1.25. However, women training at least twice weekly had a 19% lower mortality risk compared to their less active counterparts, while men experienced an 11% lower risk.

When it came to cardiovascular health, these benefits were even more pronounced. Women engaged in aerobic activities noted a 36% lower risk of cardiovascular mortality, while active men saw a 14% risk reduction. Similarly, those who engaged in muscle strengthening reported a 30% risk reduction for women and 11% for men.

Dr. Gulati remarked, “What surprised us most was the 30% decrease in cardiovascular mortality among women doing muscle strengthening. We don’t have many interventions that reduce mortality in such a way.”

There were some limitations to the study. For one, exercise data was self-reported, which introduced some variability in accuracy. The research focused solely on leisure-time exercises, not including physical activities related to work or household tasks, which might also influence the results. Additionally, it didn’t factor in potential unexamined health issues or shifts in exercise habits over time.

That said, these findings align with earlier research from a 2011 meta-analysis that indicated a stronger correlation between exercise and reduced death risk in women compared to men.

Researchers hope their findings will inspire more women to engage in physical activities, be it traditional cardio or muscle strengthening routines, including bodyweight exercises or weightlifting.

Dr. Christine Albert, chair of the Department of Cardiology at Cedars-Sinai, expressed optimism about the study’s potential to motivate women not currently active. “Understanding that even small steps in regular exercise can lead to significant long-term health benefits is crucial,” she noted.