Heart disease remains one of the most common causes of death globally, and new research suggests that men may need to work harder than women to keep their hearts healthy. Regular exercise is a proven way to lower cardiovascular risk, but the same amount of physical activity may not offer equal benefits for both genders. For men, achieving the same level of heart protection appears to demand a higher intensity or duration of exercise compared to women.
How Gender Affects Heart Health
Men and women differ not only biologically but also in how their bodies respond to exercise. Hormonal differences, body composition, and metabolic rates all play significant roles. Women, for instance, tend to have more estrogen, a hormone that naturally protects the arteries and reduces inflammation. Men, on the other hand, have higher testosterone levels, which can lead to more plaque buildup if lifestyle habits are poor. As a result, men may experience earlier onset of heart problems if they don’t engage in sufficient physical activity.
The Role of Exercise Intensity and Frequency
Physical activity improves heart function, circulation, and cholesterol levels, but the dose matters. Studies show that women may achieve cardiovascular benefits with moderate activities such as brisk walking, dancing, or light cycling for around 2.5 hours a week. Men, however, often need closer to 5 hours of moderate or 2.5 hours of vigorous exercise weekly to match those benefits. This difference suggests that men’s cardiovascular systems require stronger stimulation to trigger protective responses in the heart and arteries.
Why Men Need More Movement
Men generally have higher blood pressure and a greater tendency for central fat storage, particularly around the abdomen. This visceral fat is strongly linked to heart disease. Exercise helps reduce this fat and regulate blood sugar and cholesterol. However, since men’s bodies produce less protective HDL cholesterol and more harmful LDL, their cardiovascular improvements often take longer to manifest. That’s why men must be more consistent and intensive in their routines.
Balancing Exercise for Maximum Results
Both genders benefit from a mix of aerobic and strength training. For men, combining endurance workouts like running or swimming with muscle-building activities such as resistance or weight training enhances circulation and reduces stress on the heart. Women can maintain heart health with consistent, moderate movement and flexibility exercises. The key is regularity—skipping workouts for even a few weeks can quickly reverse gains in cardiovascular health.
Diet and Lifestyle Still Matter
Exercise alone isn’t enough. Both men and women need to support heart health through balanced nutrition, stress control, and quality sleep. Avoiding processed foods, reducing alcohol intake, and managing weight all strengthen the effects of exercise. Men should pay closer attention to early warning signs like chest discomfort, fatigue, or shortness of breath, as these could signal underlying issues.
The Takeaway
The heart doesn’t play favorites, but gender differences mean men must put in more physical effort to achieve the same cardiovascular benefits as women. Regular workouts, healthy eating, and consistent lifestyle choices together form the foundation of long-term heart protection. The message is clear: men should move more, push harder, and stay consistent if they want to keep heart disease at bay.
