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Women gain twice the benefits from exercise than men, study shows

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Women gain twice the benefits from exercise than men, study shows

New research finds that women derive greater benefits when it comes to reducing cardiovascular and all-cause mortality risk from doing the same amount of physical activity as men.

In a study published in the Journal of the American College of Cardiology, 412,423 US adults (55% female, age 44 ± 17 years) were examined from 1997 – 2019 by a team from institutions including the School of Clinical Medicine, Tsinghua University, Beijing and Smidt Heart Institute, Cedars-Sinai Medical Centre, Los Angeles.

Participants provided data on their exercise habits, and their levels of aerobic physical activity and strength training were measured. The variables of frequency, duration, intensity and type were taken into account.

What were the benefits for women compared to for men?

The results showed that both men and women saw the maximum benefits at around 300 minutes per week of moderate-to-vigorous physical activity, like rope jumping, plateauing afterwards, but that women experienced more benefits in half the time.

Men experienced an 18% risk reduction in all-cause mortality for this duration. By contrast, women experienced the same gain in under half the time, at 140 minutes per week, continuing to benefit with increasing minutes of exercise. At 300 minutes per week, they had a 24% lower risk of premature death from any cause.

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Women who were regular exercisers were also 36% less likely to have a heart attack, stroke or other cardiovascular incident compared with non-exercisers; for men, the difference in risk between the active and inactive was less than half that of women’s, at just 14%.

Strength training

When it came to strength training, men who did three sessions per week saw their risk of death fall by 14%, whereas women saw the same benefits from just one session. When women also did three sessions per week, their risk was reduced by almost double compared to that of men.

Vigorous physical activity

The greatest sex difference was seen in vigorous physical activity, such as running or swimming, with men achieving a 19% lower risk in all-cause mortality after engaging in 110 minutes a week of this type of exercise, while women saw the same gains after only 57 minutes a week. Moreover, for women, the 110 minutes a week were associated with a 24% lower mortality risk.

Moderate physical activity

For men engaging in moderate activity, like cycling or brisk walking, they saw the greatest benefits at 90 minutes a week, with a 20% lowered risk, whereas women achieved the same advantages at 50 minutes per week, and saw 24% reduction at 90 minutes.

‘Our study…encourages women who may not be getting enough exercise for various reasons, that even relatively small amounts of exercise can provide significant benefits,’ Dr Hongwei Ji, co-author of the study from the Affiliated Hospital of Qingdao University, said to The Guardian.

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‘The 300-minute threshold is where we observed the greatest benefits, but statistically significant sex differences emerge with even smaller doses,’ continued Ji.

Thomas Barwick//Getty Images

140 minutes of exercise per week reduced women’s risk of premature death from any cause by 18%

Prof Emmanuel Stamatakis, of the University of Sydney, who was not involved in the study, also suggested to The Guardian that it was likely that the different responses were because ‘physical effort women make for a given physical task is higher than in men.’ He also thought that the study’s results highlighted differences in skeletal muscle composition between the sexes.

Similarly, the authors suggested to The Telegraph that, since men generally have greater lung capacity, larger hearts and greater muscle mass, women may have to work harder in terms of respiration, metabolism and strength to perform the same movements, hence the increased benefits.

Dr Martha Gulati, director of Preventive Cardiology at the Smidt Heart Institute told The Times: ‘The beauty of this study is learning that women can get more out of each minute of moderate to vigorous activity than men do.’

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How much exercise should I be doing?

The NHS recommends that adults aged 19-64 should do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous activity. They advise that adults aim to do strengthening activities that work all your major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days.

However, research shows that women consistently engage in less moderate-to-physical activity than their male counterparts, with the far-reaching health consequences of cardiovascular diseases, type 2 diabetes and cancer.


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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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