A large, recent study shows women may reap greater health benefits from exercise than men, even with the same amount of activity. The research indicates women experience larger reductions in mortality from heart disease and all causes when engaging in moderate to vigorous exercise. The findings were published in the Journal of the American College of Cardiology in 2024 and are positioned to inspire Thai readers to leverage physical activity for longer, healthier lives.
Data came from more than 412,000 American adults aged 27–61, tracked across two decades via the US National Health Interview Survey and linked to official death records through 2019. Data synthesis by LiveScience and confirmation by the American College of Cardiology show women doing at least 150 minutes per week of moderate to vigorous activity had up to a 24% lower risk of death from all causes, while men achieving the same level saw about a 15% reduction. Notably, women reached similar mortality risk reductions with less than half the weekly exercise compared with men, peaking around 300 minutes per week for both sexes.
For Thai readers, the findings challenge persistent fitness myths and gender expectations. In Thailand, sports participation is often encouraged more for boys than for girls. Yet Thai women could realize the largest health gains from regular aerobic work and strength training. One of the study’s lead researchers, a director of preventive cardiology at a major U.S. heart institute, explained that women may get more benefit from each minute of activity, an encouraging message for women to prioritize movement.
The study’s approach was thorough. Participants reported their exercise habits—intensity, type (aerobic versus strength work), and frequency—along with demographic and health information. Exclusions included individuals with major pre-existing conditions to isolate the impact of exercise on otherwise healthy adults. Over roughly ten years of follow-up, about 40,000 participants died, including nearly 12,000 from cardiovascular causes such as heart attack and stroke.
Across different levels of activity, women consistently showed greater benefits. For aerobic exercise, regular activity reduced cardiovascular death risk by 36% in women versus 14% in men. For strength training—such as lifting weights or using resistance routines—women exercising at least twice weekly had a 19% lower mortality risk and a 30% reduction in cardiovascular death, compared with inactive women, values exceeding those seen in men.
These results held after accounting for age, ethnicity, health status, and other risk factors. The researchers acknowledged limitations, including self-reported exercise and an emphasis on leisure-time activity, possibly missing exertion from work or household duties common among Thai women. Changes in health status and activity over time could also influence outcomes.
Context from prior research aligns with these findings. A 2011 meta-analysis suggested a stronger link between exercise and longevity in women than in men, and the present large-scale study extends those conclusions, underscoring the protective value of physical activity with sex-specific nuances.
Experts emphasize practical implications: muscle strengthening, in particular, showed substantial cardiovascular benefits for women. This highlights a unique opportunity for Thai women to improve heart health through accessible activities, such as bodyweight workouts, resistance bands, or light weights.
Thai policymakers, employers, and educators are urged to promote regular, moderate-to-vigorous aerobic activity and strength training, especially among young women. Even encouraging 140 minutes per week of aerobic exercise (roughly 20 minutes daily) and two weekly strength sessions can meaningfully deepen heart protection. Improving access to parks, gyms, and community exercise programs for women in both urban and rural areas could drive meaningful national health gains.
Thai culture values family well-being and community harmony, which can support exercise as a shared activity. Demonstrations like communal aerobic sessions in public parks or group fitness classes rooted in local culture demonstrate how fitness can be enjoyable and inclusive. The study’s message—that even small, sustainable steps yield rapid benefits—resonates with busy lifestyles.
In summary, the science indicates women gain greater health returns per minute of activity than men, though both sexes benefit significantly from regular exercise. Thai women—and all Thais—are encouraged to integrate aerobic activity and strength training into weekly routines. Schools, workplaces, and public health campaigns can help remove barriers and promote female participation in physical activity.
Action steps for individuals: aim for at least 140 minutes of moderate-to-vigorous aerobic exercise weekly and include two strength-training sessions weekly. Start small, build consistency, and consider family-based activity to align with Thai cultural practices.
For policymakers and health professionals, the focus should be on creating welcoming environments for women to be active, including safe public spaces, affordable programs, and targeted outreach that normalizes physical activity as part of daily life.
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