Health
Women get more benefit from exercise than men, study finds: ‘More to gain’
When it comes to reaping the rewards of exercise, women may have a leg up.
A new study published in the Journal of the American College of Cardiology found that females may get more benefits than men when doing the same amount of physical activity.
Researchers from the Smidt Heart Institute at Cedars-Sinai in Los Angeles analyzed the physical activity data of 412,413 U.S. adults.
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The participants all responded to the National Health Interview Survey database between 1997 and 2019, providing details about the frequency, duration, intensity and type of physical activity, according to a press release from the hospital.
In terms of cardiovascular exercise, the researchers found that men gained their maximum “survival benefit” from doing “moderate to vigorous aerobic physical activity” for about five hours per week.
Females may get more benefits than men when doing the same amount of physical activity, says a new study published in the Journal of the American College of Cardiology. (iStock)
For women, that same level of benefit was achieved after just 2½ hours of that exercise intensity per week.
Women continued to gain more benefits after that time, however.
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Examples of “moderate to vigorous aerobic physical activity” include brisk walking or cycling, the study detailed.
For strength training exercises, men hit their maximum benefit from three weekly sessions, while women achieved the same outcome with just one session per week.
“We found not only that progressively greater amounts of physical activity reduced mortality risk, but also that the amount of regular exercise needed to achieve the same degree of risk reduction was different in females versus males,” said senior author Susan Cheng, M.D., MPH, director of the Institute for Research on Healthy Aging in the Department of Cardiology in the Smidt Heart Institute.
For strength training exercises, men hit their maximum benefit from three weekly sessions, while women achieved the same outcome with just one session per week. (iStock)
“In effect, women did not need to exercise for as much time as men to achieve the same benefit,” she told Fox News Digital.
“Put another way, for a given amount of time and effort put into exercise, women had more to gain than men.”
Co-lead author Martha Gulati, M.D., director of preventive cardiology in the Department of Cardiology at the Smidt Heart Institute at Cedars-Sinai, noted in the release that women have historically and statistically lagged behind men in engaging in exercise.
“Exercise doesn’t discriminate, no matter your gender. You have to put the work in to be healthy.”
“The beauty of this study is learning that women can get more out of each minute of moderate to vigorous activity than men do,” Gulati said.
“It’s an incentivizing notion that we hope women will take to heart.”
While mortality risk decreased for all adults, it was reduced by 24% for women and 15% for men, according to Cheng.
In terms of cardiovascular exercise, the researchers found that men gained their maximum “survival benefit” from doing “moderate to vigorous aerobic physical activity” for about five hours per week. (iStock)
“We hope that the results of this study will help to motivate females who are not currently engaged in regular physical activity to understand that they are in a position to gain substantial benefit, technically even more than their counterpart males, for each increment of regular exercise they are able to invest in their longer-term health,” Cheng told Fox News Digital.
“Part of what makes females and males different is that when it comes to living longer and living healthier, different types of investments are linked to different types of gains.”
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The researchers hope that these findings will help women who may feel too busy or too intimidated to take on a new exercise routine without feeling that they have to compare themselves to men.
“They can be on their own path to success and every bit of progress will count,” Cheng said.
While mortality risk decreased for all adults, it was reduced by 24% for women and 15% for men, according to the researchers. (iStock)
Chris Pruitt, a certified personal trainer with the American Sports and Fitness Association (ASFA) who is based in Maryland, was not involved in the study but said it aligns with observations that women and men may require different approaches to achieve similar health outcomes.
“In my experience, individual responses to exercise can vary widely, and it’s fascinating to see this backed by research,” he told Fox News Digital.
“Biological differences between genders, including hormonal variations and body composition, likely play a significant role in these observed differences,” Pruitt went on.
“Women may use energy or recover from exercise differently than men, leading to these distinct benefits from less exercise.”
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This research illustrates the importance of personalized fitness programs that consider gender differences, he said.
“It suggests that fitness advice should be more tailored to the individual’s goals and abilities and their gender-specific physiological responses to exercise.”
Potential limitations
The chief limitation of the study is that all physical activity data was self-reported — which creates the possibility for inaccuracies.
“In the future, direct measures of exercise could be analyzed using wearable devices,” Cheng said.
The researchers hope that these findings will help women who may feel too busy or too intimidated to take on a new exercise routine without feeling that they have to compare themselves to men. (iStock)
“A very large study of people whose exercise is digitally tracked and measured could one day give us even more detailed information on differences not only between women and men, but also within women and within men.”
“There is still a lot more work we need to do to figure out how to best tailor exercise recommendations to each individual person to best meet their individual needs.”
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Josh York, founder and CEO of the New York-based fitness training company GYMGUYZ, reviewed the study and said he does not think the findings should influence people’s fitness routines.
“There are a lot of things you need for good health and fitness, including proper nutrition and a healthy lifestyle,” he told Fox News Digital.
“There are a lot of different variables at play when it comes to assessing a person’s exercise needs and requirements.”
As each individual is different, a fitness expert said that “sweeping assumptions” about each gender’s exercise needs and outcomes don’t take into account variations in individuals’ circumstances. (iStock)
While the study looked at maximal survival benefit, York noted that some people might be motivated by other goals, such as looking a certain way.
“At the end of the day, exercise doesn’t discriminate, no matter your gender,” he said. “You have to put the work in to be healthy. If someone puts more work in, has a healthy diet and lives in a safe environment, they are going to get better results, because physical health is influenced by your habits and mental well-being.”
As each individual is different, York said that “sweeping assumptions” about each gender’s exercise needs and outcomes don’t take into account variations in individuals’ circumstances.
“I don’t think people should use this as guidance to reduce their exercise regimens,” he said.
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GLP-1 has become a popular buzzword in the weight-loss community — but now some are touting “GLP-3s,” claiming they are taking obesity medications to the next level.
GLP-1 (glucagon-like peptide-1) medications work by mimicking a naturally occurring hormone in the body that helps regulate blood sugar and appetite.
The informal term “GLP-3” refers to a new triple-agonist drug that targets three hormones: GLP-1, GIP (glucose-dependent insulinotropic polypeptide, another naturally occurring hormone released by the gut after eating) and glucagon receptors. The most advanced example is retatrutide by Eli Lilly, according to clinical trial outcomes.
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The New England Journal of Medicine published results from a 2023 phase 2 retatrutide trial for obesity, revealing “substantial reductions in body weight” after 48 weeks of treatment.
A 12 mg once-weekly injection led to a 24.2% weight reduction, and participants continued to drop pounds after the 48-week trial period.
GLP-1 (glucagon-like peptide-1) medications work by mimicking a naturally occurring hormone in the body that helps regulate blood sugar and appetite. (iStock)
Side effects were reportedly similar to GLP-1 medications, most commonly including gastrointestinal complications like nausea, vomiting and diarrhea. Heart rate increases were noted, depending on the dose.
How it’s different
Retatrutide mimics three natural hormones found in the body, compared to GLP-1s that simulate just one hormone, according to a report by GoodRx pharmacists.
GIP and GLP-1 hormones signal the pancreas to release insulin after eating, while slowing digestion to help initiate feelings of fullness.
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These hormones target the area of the brain that regulates appetite and influences food cravings, the report noted.
The third hormone, glucagon, speeds up metabolism and helps the body break down fat cells for energy. That hormone also tells the liver to make new sugar, which is kept in check by GIP and GLP-1 activity, preventing blood sugar spikes.
Participants in the phase 3 trial saw an average weight loss of 71.8 pounds. (iStock)
“This added metabolism boost can add to and complement GIP’s and GLP-1’s actions. And that’s why it seems to provide significant weight loss,” the GoodRx website states. “If approved, retatrutide will be the first in a new class of medications.”
Eli Lilly announced results from its phase 3 trial TRIUMPH-4 in December, testing retatrutide’s effect on weight loss and other health conditions.
“We believe retatrutide could become an important option for patients with significant weight loss needs and certain complications.”
Participants with obesity and knee arthritis who took a 12-mg dose of retatrutide saw an average weight loss of 71.8 lbs (28.7%) at 68 weeks.
“For retatrutide, the findings from TRIUMPH-4 are encouraging, and with seven additional phase 3 readouts expected in 2026, we believe retatrutide could become an important option for patients with significant weight loss needs and certain complications, including knee osteoarthritis,” a Lilly spokesperson said in a statement to Fox News Digital.
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The drug also reduced Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) pain scores by an average of 75.8%, marking “significant improvements” in comfort level and physical function.
More than one in eight patients reported being “completely free” from knee pain at the end of the trial, according to a press release from Lilly.
Participants with obesity and knee arthritis who took a 12-mg dose of retatrutide saw an average weight loss of 71.8 lbs (28.7%) at 68 weeks. (iStock)
Seven additional phase 3 trials for retatrutide are expected to wrap up in 2026. The drug could see FDA approval in 2027, according to GoodRx.
The Lilly spokesperson noted that there have been no studies comparing retatrutide to GLP-1 treatments due to “differences in study design and patient populations.”
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Despite limited data availability on the drug, the medication could also be applied to treat other conditions like type 2 diabetes, kidney disease, cardiovascular risk reduction and metabolic dysfunction, according to GoodRx and other experts.
Fox News senior medical analyst Dr. Marc Siegel noted that Lilly’s Zepbound and Mounjaro already target two metabolic pathways — GLP-1 and GIP — which work together to promote weight loss, reduce hunger and inflammation, improve insulin function and slow digestion.
The doctor confirmed that the new drug, with its third receptor agonist, will further decrease hunger while increasing the feeling of fullness.
More than one in eight patients reported being “completely free” from knee pain at the end of the trial. (iStock)
“The weight loss in clinical trials is even more substantial, and the most likely reason that it decreases orthopedic problems is because of the weight loss — less stress on the joints and the decreased inflammation,” Siegel added.
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The most common side effect of GLP-3s is gastrointestinal symptoms, the doctor confirmed. Rarer side effects may include pancreatitis, gallstones and heart arrhythmia.
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Philip Rabito, M.D., a specialist in endocrinology, weight loss and wellness in New York City, shared in an interview with Fox News Digital that this new class of weight-loss drugs is positioned to “approach bariatric surgery level outcomes” — although it doesn’t come without risks.
“The novel glucagon‑agonist component introduces less‑understood long‑term safety considerations, so it is imperative that patients are followed closely by healthcare professionals experienced with this class of medicines, with cautious, stepwise use, despite the impressive efficacy,” he cautioned.
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The release of an updated food pyramid this week has sparked mixed reactions from doctors and dietitians.
One of the most noteworthy shifts in the 2025-2030 Dietary Guidelines for Americans — announced by HHS officials during a Jan. 7 press conference at the White House — is a greater emphasis on “high-quality proteins,” including red meat and eggs, as well as full-fat dairy.
The new guidelines focus on “real, whole, nutrient-dense foods,” and a dramatic reduction in highly processed foods, added sugars, refined carbohydrates and unhealthy fats.
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“Protein and healthy fats are essential and were wrongly discouraged in prior dietary guidelines,” Health Secretary Robert F. Kennedy Jr. said during the press conference. “We are ending the war on saturated fats.”
Nick Norwitz, a Harvard- and Oxford-trained researcher known for his work in metabolic health, shared his reaction to the new guidelines.
The release of an updated food pyramid this week has sparked mixed reactions from doctors and dietitians. (realfood.gov)
Despite how the new pyramid is presented, he noted, the actual guidelines for saturated fat consumption haven’t changed, as they still state that, “in general, saturated fat consumption should not exceed 10% of total daily calories.”
The intake of unprocessed whole foods rich in saturated fat, especially dairy fat, tends to be associated with improved health outcomes, according to Norwitz.
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“Full-fat dairy — especially cheese, for example — tends to be associated with lower BMI, reduced rates of diabetes and even reduced dementia risk,” he told Fox News Digital. “There are, of course, nuances — but ‘ending the war’ on saturated fat seems reasonable.”
Risks vary, experts say
Experts cautioned about the potential health risks of exceeding the recommended intake of saturated fat, including higher rates of LDL “bad” cholesterol, which is known to increase the risk of cardiovascular disease.
“The recommendation to limit saturated fat to 10% of total calories is based on the research showing that higher rates increase LDL cholesterol and associated risks for cardiovascular disease,” Sherry Coleman Collins, a food allergy dietitian and expert from the Atlanta metropolitan area, told Fox News Digital.
One of the most noteworthy shifts in the 2025-2030 Dietary Guidelines for Americans is a greater emphasis on “high-quality proteins” — including red meat and eggs — as well as full-fat dairy. (iStock)
Nutrition should be personalized and is dependent on multiple factors, she said, including age, gender, activity level and genetic risk factors.
“The total saturated fat an individual might safely consume is influenced by their size and total calorie needs, as well as potentially genetic differences,” Coleman Collins said.
Norwitz agreed, adding that “the specific food source and interaction with the unique host and their broader dietary context should take the spotlight.”
Dr. Pooja Gidwani, a double board-certified doctor of internal medicine and obesity medicine in Los Angeles, pointed out that not everyone has the same “tolerance” for saturated fats.
“If increasing saturated fat leads to a meaningful rise in LDL cholesterol or ApoB (Apolipoprotein B, a protein found on the surface of certain cholesterol-carrying particles in the blood), that intake level is excessive for that individual, regardless of improvements in weight or glucose metrics,” she said.
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“This personalized approach becomes increasingly important in midlife and beyond, when cardiovascular disease becomes the dominant driver of morbidity and mortality and when tolerance for cumulative atherogenic (artery-clogging) exposure is lower.”
For those who need to reduce LDL cholesterol or have a higher cardiovascular risk, the American Heart Association recommends an even lower amount of saturated fats — less than 6% of total daily calories.
Experts cautioned about the potential health risks of exceeding the recommended intake of saturated fat, including higher rates of LDL “bad” cholesterol. (iStock)
Gidwani also cautioned that diets emphasizing saturated fat could crowd out fiber and unsaturated fats, “both of which play independent roles in cholesterol clearance, insulin sensitivity, gut health and inflammation.”
“Saturated fat-heavy patterns are also calorie-dense, which can quietly undermine long-term weight management if intake is not carefully regulated,” she added.
Not all saturated fats are equal, experts say
The effects of saturated fat depend on what specific foods are being consumed, according to experts.
“I would recommend choosing minimally processed or unprocessed forms of foods,” said Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina. “For example, in place of a hot dog — which has additives, nitrites, sodium and fillers — consuming a chicken thigh would be a much better choice.”
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Gidwani reiterated that the amount of processing plays a big role.
“Processed meats are consistently associated with worse cardiometabolic outcomes and represent the clearest category to limit,” she said. “The risk here is not only saturated fat, but also sodium load, preservatives and the broader dietary pattern they tend to accompany.”
“Full-fat dairy — especially cheese, for example — tends to be associated with lower BMI, reduced rates of diabetes and even reduced dementia risk,” an expert told Fox News Digital. (iStock)
Unprocessed red meat, the doctor said, can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods.
“However, from a longevity perspective, it should be viewed as optional rather than foundational, especially for individuals with elevated cardiovascular risk,” she added.
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When it comes to dairy, Gidwani noted that fermented options are “metabolically more favorable” than butter or cream.
“However, saturated fat from dairy is still not necessary to prioritize for metabolic health or longevity,” she said. “Excessive reliance on dairy fat can displace healthier fat sources without offering clear long-term benefit.”
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Overall, the doctor recommends unsaturated fat sources, including extra virgin olive oil, nuts, seeds, avocado and omega-3-rich fish, as primary dietary fats.
“These consistently support lipid profiles, insulin sensitivity and vascular health,” Gidwani said. “Saturated fat can exist within a balanced diet, but it should remain secondary rather than emphasized.”
Why the big picture matters
Saturated fat is just one piece of a much wider nutrition puzzle, the experts agreed.
Unprocessed red meat can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods, one expert said. (iStock)
“Our heart health is not determined by one type of fat or one type of cholesterol, but the sum of many parts — our entire diet, our exercise habits, our stress and so much more,” Freirich said.
She recommends consulting a registered dietitian for guidance on unique dietary needs based on age, gender, activity level and medical history.
“Our heart health is not determined by one type of fat or one type of cholesterol, but the sum of many parts — our entire diet, our exercise habits, our stress and so much more,” said an expert. (iStock)
New Jersey-based dietitian Erin Palinski-Wade, author of “2-Day Diabetes Diet,” added that the message should be to focus more on overall patterns.
That means “plenty of fiber-rich plants, lean protein at every meal (including those that also contain fiber, such as nuts and seeds) and a reduction in overall intake of added sugars.”
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“That change will drive true health improvements,” she said.
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