New research suggests that women can achieve significant health gains from exercise in less time than men, overturning common assumptions about gender and fitness. The large-scale study, recently published in the Journal of the American College of Cardiology, 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 compared to men (livescience.com).
The study holds important implications for Thai readers, many of whom are increasingly aware of the links between lifestyle, chronic diseases, and mortality. With non-communicable diseases such as heart disease and stroke remaining the leading causes of death in Thailand, understanding how to maximize the benefit from physical activity is both timely and vital.
Researchers drew data from the U.S. National Health Interview Survey between 1997 and 2017, involving adults ages 27 to 61—55% of whom were female. CO-lead author Dr. Martha Gulati, director of preventive cardiology at the Smidt Heart Institute, emphasized the “incentivizing notion” that women gain more benefit per minute of exercise: “The beauty of this study is learning that 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.”
Key findings revealed that while only 32% of women (compared to 43% of men) reported meeting the standard of 150 minutes of aerobic exercise per week, the impact was greater for women. Female participants who exercised regularly reduced their risk of death from any cause by up to 24%, compared to a 15% risk reduction for men. Strikingly, women achieved these survival gains with less activity: while men needed about 300 minutes of moderate-to-vigorous physical activity weekly for maximal benefit (an 18% risk reduction), women saw an equivalent effect with only 140 minutes per week. Women who trained more than this continued to accrue benefits until performance plateaued at approximately the same 300-minute mark.
The study also delved into strength training. Muscle strengthening at least twice a week resulted in a 19% lower risk of death among women, versus 11% among men. Cardiovascular-specific gains were even more impressive: women who engaged in aerobic activity reduced their cardiovascular mortality risk by 36%, compared with 14% for men, and muscle strengthening reduced this risk by 30% in women (versus 11% for men). As Dr. Gulati observed in an interview with NPR, “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.”
These results are supported by earlier research, including a 2011 meta-analysis in Circulation that also found exercise’s protective effects against death were stronger for women. Nevertheless, the study had some limitations: all exercise data was self-reported, potentially leading to bias or inaccuracies; only leisure-time exercise, not physically demanding work or household activities, was counted; and changes in individual exercise habits over the years weren’t fully captured.
For Thailand, where women tend to be less physically active than men—mirroring the U.S. study’s patterns—the findings take on added relevance. According to Thailand’s National Statistical Office, only about 25% of Thai women meet global physical activity recommendations, compared to about 33% of men. Non-communicable diseases are rising rapidly in the country, with heart disease alone accounting for over 54,000 deaths annually, according to the Ministry of Public Health (source).
The gender disparity in exercise habits and health outcomes can be traced to cultural factors as well. In Thailand’s traditional society, women shoulder much of the burden of family and domestic responsibilities, often leaving less time for formal physical activity or sports. Moreover, older generations may view sports and gym activities as “unfeminine,” further discouraging regular participation, according to health educators from Thailand’s Public Health Ministry.
This cultural context helps explain why findings such as those from the American study are particularly significant for Thai women. “Many women believe they need a lot of time for exercise to get health benefits, or they think small amounts won’t make a difference,” notes a government health policy official. “But this research shows that even shorter, regular sessions—brisk walking, aerobics, or strength exercises with body weight—can have a big impact, especially for women.”
For working women and mothers in Bangkok, Chiang Mai, and other urban centers, time constraints are a major barrier to exercise. Yet, experts suggest that integrating brisk walks into daily activities—such as walking to the BTS station or using public transport—can add up to substantial weekly totals. Community centers and local temples increasingly offer group exercise programs designed with women in mind, reflecting a shift towards more accessible fitness options.
Looking to the future, public health campaigns in Thailand might do well to highlight the “more benefit in less time” message for women. As Dr. Gulati and her colleagues suggest, knowing that every minute of activity counts—especially for cardiovascular health—can be highly motivating. Policy recommendations include targeted educational campaigns, improved access to safe public spaces for exercise, and culturally appropriate programs that encourage women to participate in both aerobic and muscle-strengthening activities.
For Thai readers seeking to improve their health, the takeaway is both simple and empowering: even modest increases in regular exercise can make a life-saving difference. In practical terms, this can mean carving out just 20 minutes a day, seven days a week, for brisk walking, cycling, or strength training. For those new to regular activity, gradual progress is key—begin with manageable routines and increase time or intensity as comfort grows.
To support this, Thai communities and workplaces might explore lunchtime walking groups, after-hours aerobics in temple courtyards, and easy-to-follow home-based strength routines, such as bodyweight squats and push-ups. As the study shows, the benefits for women—in terms of both longer life and lower cardiovascular risk—are greater than previously realized.
For further information and resources to start or sustain a fitness routine, Thai readers can visit the Ministry of Public Health’s “Exercise for Life” initiative (moph.go.th), or connect with local fitness instructors certified by the Thai Health Promotion Foundation.
Sources:
- Livescience: Who needs more exercise: Women or men?
- [Journal of the American College of Cardiology summary, 2024]
- National Statistical Office, Thailand: Physical Activity Data
- Ministry of Public Health, Thailand
- NPR Health: Women get more out of exercise than men