Women need just 2.5 hours of exercise a week: New US study shows why they can get more out of less than men

Why are women more likely to benefit from exercising regularly?

The researchers said that the higher degree of benefit in women could be because of differences in physiology. The authors said that this could be because men have a greater exercise capacity than women, owing to proportionately larger hearts, wider lung airways and larger muscle fibres. On an average, men have 38 per cent more lean body mass than women. This essentially means that women’s heart, muscles and airways have to work harder to complete the same movements, thereby accruing more benefits for them.

The researchers also said that the different muscle make-up of women and men could also be the reason women are more likely to lose muscles when they don’t use them but they are also likely to gain more benefits when they do.

Says Dr Yadav, “The benefit that is observed in the study could also be because women who work out regularly are also much more likely to have a healthier lifestyle, less likely to smoke and drink and are more likely to be eating healthier. All of this comes together.”

What did the study find?

With vigorous physical activity, the all-cause mortality in men went down by 19 per cent at nearly two hours a week, whereas women achieved the same benefit with slightly less than an hour of effort. When women did vigorous physical activity for nearly two hours, their all-cause mortality risk reduced by 24 per cent as compared to those who did not exercise.

However, the study found that only 19.9 per cent of women as compared to 27.8 per cent of men engaged in regular muscle training exercise. The average number of sessions was also fewer for women — 0.85 sessions per week as compared to the men’s average of 1.25 sessions.

Men reached their maximum survival benefit from doing five hours a week of moderate to vigorous physical exercise, which lowered their risk of all-cause mortality by 18 per cent as compared to men who did not exercise. Women accrued similar benefits with just 2.5 hours of moderate to vigorous exercise per week. If they continued beyond this, the study found, their all-cause mortality could reduce by up to 24 per cent.

How much should you ideally exercise in a week?

Everyone, including women, should do some exercise for 40 to 45 minutes a day, says Dr Yadav. “It is essential that people begin gradually. They should not take up vigorous activities such as running or lifting weights suddenly after not working out for years. These activities require proper training. But walking is easy and good for everyone, across all age groups. Walking five minutes can be equivalent to running a minute. An elderly person might not be able to run but they will be able to walk,” he said.

He also advises yoga. “I always tell my patients that they need to move all their joints at least once a day through yoga, stretching, or the kind of physical training we did in schools as children.”