In a striking revelation from one of the largest ever studies examining sex differences in exercise benefits, scientists have found that women experience greater reductions in mortality—both from heart disease and all causes—than men for the same amount of physical activity. The research, published in 2024 in the Journal of the American College of Cardiology, offers new insight intended to empower individuals, especially Thai women, to use exercise more strategically to extend their healthy lifespan.
This new evidence comes from an analysis of data on over 412,000 American adults aged 27 to 61, drawn from 20 years’ worth of the US National Health Interview Survey, rigorously linked to official death records through 2019. According to data summarized by LiveScience and verified by the American College of Cardiology (ACC), women who reported engaging in at least 150 minutes per week of moderate to vigorous exercise saw up to a 24% reduction in mortality from any cause, while men performing the same amount saw only a 15% reduction. Even more compelling, women reached similar mortality risk reductions as men with less than half the amount of weekly exercise (just 140 minutes vs 300 minutes for men), before both peaked in benefit at around 300 minutes per week.
For Thai readers, this study challenges persistent myths around fitness and gender roles. While Thai society often encourages sports participation primarily among boys, it is Thai women who could be missing out on the greatest returns from regular aerobic activity and muscle strengthening. As the director of preventive cardiology at Cedars-Sinai’s Smidt Heart Institute, one of the study’s lead researchers, highlighted, “women can get more out of each minute of moderate to vigorous activity than men do. It’s an incentivizing notion that we hope women will take to heart” (LiveScience).
The methodology underlying these results was exhaustive. Survey respondents provided detailed reports on their exercise habits—including intensity, type (aerobic vs. muscle strengthening), and frequency—along with demographic and health information. Crucially, anyone with major pre-existing conditions was excluded to clarify the effect of exercise on otherwise healthy adults (PubMed). During an average of over 10 years of follow-up, nearly 40,000 participants died, including almost 12,000 from cardiovascular causes such as heart attack and stroke.
Key findings show that, across exercise durations and intensities, women reap “proportionately greater benefits” at every level. In aerobic exercise, women with regular workouts showed a 36% lower risk of cardiovascular death, compared to a 14% reduction in active men. In strength training—such as lifting weights or bodyweight exercises—women who trained at least twice per week enjoyed a 19% lower mortality risk, and an impressive 30% reduction in cardiovascular mortality, compared to inactive women, figures far exceeding those seen in men.
These results persisted even when adjusting for numerous other risk factors, including age, ethnicity, and baseline health. However, the researchers noted some limitations—namely that exercise was self-reported and limited to leisure-time activity, possibly missing unaccounted exertion (such as physically demanding jobs or household chores often assigned to Thai women). Additionally, unmeasured health factors and exercise changes over time could influence the results.
By way of comparison, a prior 2011 meta-analysis had already suggested a stronger link between exercise and longevity in women than men (Circulation). This new, much larger analysis confirms and extends those findings, underscoring the universal yet sex-differentiated protective nature of physical activity.
Expert commentary emphasized the practical implications of these findings: “What surprised us the most was the fact that women who do muscle strengthening had a reduction in their cardiovascular mortality by 30%. We don’t have many things that reduce mortality in that way,” said one study author during an interview with NPR (NPR).
For Thailand, this evidence has unique cultural resonance. For instance, although over 70% of Thai adults claim to exercise at least occasionally, deep gender gaps persist, particularly among working-age women, according to statistics from the Ministry of Tourism and Sports (Bangkok Post), which is concerning given the study’s findings. Traditional expectations sometimes reroute women’s time and energy toward family or household responsibilities, reducing leisure-time activity. Yet, this very group stands to win the most dramatic gains from every minute spared for their own health.
Experts urge Thai policymakers, employers, and educators to encourage regular, moderate-to-vigorous (aerobic) exercise and muscle strengthening, targeting young women from school age upward. Even at 140 minutes per week—just 20 minutes a day of brisk walking, running, swimming, or similar activities—Thai women could slash their chances of early and cardiovascular death. Likewise, adding two weekly sessions of strength training (bodyweight, resistance bands, or weightlifting) can substantially deepen heart protection.
Looking forward, the implications for Thailand’s aging population and escalating rates of non-communicable diseases (NCDs) are enormous. Cardiovascular diseases are the nation’s top killers (WHO), and prevention through lifestyle is far more cost-effective than treatment. Initiatives making parks, gyms, and exercise clubs more accessible—especially for urban and rural women—offer a rare opportunity to transform national health.
Thai cultural values emphasizing family well-being, respect for elders, and community harmony can also be leveraged to promote exercise as a “family activity,” breaking down gendered notions that fitness is a male domain. Local examples such as popular aerobic dance groups in Lumpini Park or community Muay Thai classes show how enjoyable, social, and accessible these habits can be. Importantly, the research highlights that even modest beginnings bring rapid rewards for women—so perfection is not needed to see benefits.
In conclusion, the new science is clear: while both sexes benefit profoundly from regular exercise, women receive a disproportionately higher health return for every minute invested. Thai women—and indeed, all Thais—should be encouraged to make aerobic activity and strength training a consistent part of their weekly routine, even amidst a busy lifestyle. Schools and employers can play a pivotal role by fostering supportive environments for female physical activity, while public health campaigns demystify strength training and other forms of fitness for women.
For individuals, the call to action is straightforward: start with small, sustainable steps, aim for at least 140 minutes of moderate-to-vigorous aerobic movement each week, and incorporate muscle strengthening at least twice a week. The science suggests your heart—and your future self—will thank you.
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