New research suggests women can reap significant health gains from exercise in less time than men. The large study analyzed more than 400,000 American adults and found that women experience a greater reduction in premature death—especially from cardiovascular causes—with each minute of moderate to vigorous activity. These findings challenge longstanding beliefs about gender and fitness and carry important implications for Thai readers as lifestyle-related diseases rise in Thailand.
According to data from the U.S. National Health Interview Survey conducted between 1997 and 2017, women benefited more per minute of activity than men. Lead author Dr. Martha Gulati, a preventive cardiology expert at the Smidt Heart Institute, described the result as an “incentivizing notion” that women can gain more health from every minute of exercise. This perspective invites women to incorporate regular activity into daily life with confidence.
Key results show that while fewer women meet the global recommendation of 150 minutes of aerobic exercise per week (about 32% of women vs. 43% of men), the health payoff for women is larger. Women who exercised regularly reduced their risk of death from any cause by as much as 24%, compared with a 15% reduction for men. Notably, women achieved the same benefits with less activity: about 140 minutes per week yielded maximal gains for women, whereas men typically needed around 300 minutes.
Strength training also produced strong benefits for women. Muscle strengthening at least twice a week lowered overall mortality risk by 19% in women versus 11% in men. Cardiovascular-specific gains were even more pronounced: aerobic activity cut cardiovascular mortality risk by 36% in women, compared with 14% in men, while resistance training reduced this risk by 30% in women versus 11% for men.
These findings align with prior research suggesting stronger protective effects of exercise for women. However, the study relied on self-reported activity and considered only leisure-time exercise, not work or domestic activity, which may affect results.
For Thailand, where physical activity levels among women tend to be lower than among men, the study’s message is particularly relevant. National data indicate that roughly a quarter of Thai women meet global physical activity guidelines, compared with about one-third of men. Non-communicable diseases, including heart disease, remain a major public health challenge in Thailand, now causing tens of thousands of deaths annually. Thailand’s public health data emphasize the need for accessible, culturally appropriate fitness options for women.
Cultural factors help explain the observed gender gap in exercise. Thai women often juggle family duties and domestic responsibilities, leaving less time for formal workouts. In some communities, sports and gym activities may still be viewed as less appropriate for women, according to public health educators. This context makes the new findings especially meaningful for Thai women seeking flexible, time-efficient ways to improve health.
Health policymakers and practitioners can leverage the study’s message by promoting short, regular activity sessions. Even brief brisk walks, light aerobics, or body-weight strength routines can yield meaningful cardiovascular benefits. For working women and mothers in Bangkok, Chiang Mai, and other cities, integrating activity into daily life—such as walking to transit hubs or choosing stairs—can accumulate to substantial weekly totals.
Public health campaigns could highlight the “more benefit, in less time” concept to motivate participation. Initiatives may include targeted education, safer public spaces for walking and outdoor exercise, and culturally resonant programs that encourage both aerobic and strength training for women.
Practical takeaways for Thai readers are straightforward: small, consistent activity makes a real difference. Aim for about 20 minutes of moderate activity on most days, with a gradual progression as fitness improves. Community programs, workplace wellness initiatives, and temple-based fitness groups can support regular activity through accessible, low-cost options.
For further guidance, Thai readers may consult the Ministry of Public Health’s Exercise for Life guidance, or connect with local fitness instructors certified by the Thai Health Promotion Foundation. These resources emphasize safe, sustainable practices that align with Thai cultural norms and daily routines.
In sum, the study reinforces that women can achieve substantial health gains with shorter exercise bouts. This insight offers a practical, empowering path to longer life and reduced cardiovascular risk through consistent, achievable activity.