Men Need Twice as Much Exercise as Women to Lower Heart Disease Risk, Study Finds

Recent research has unveiled a surprising difference between men and women when it comes to maintaining heart health. According to a new medical study, men may need to exercise nearly twice as much as women to achieve similar benefits in reducing the risk of heart disease. This discovery challenges the common belief that “one size fits all” when it comes to fitness and cardiovascular wellness.

The Link Between Exercise and Heart Health

Heart disease remains one of the leading causes of death worldwide. Researchers have long promoted regular physical activity as a key strategy in prolonging heart health. Exercise helps lower blood pressure, reduce bad cholesterol, and improve circulation. It also plays a crucial role in maintaining healthy body weight and preventing diabetes—two major contributors to heart disease.

However, this new study suggests that gender plays a surprisingly significant role in how the body responds to physical activity, particularly when it comes to protecting the heart.

What the Study Found

Scientists from a major health research institute analysed data from over 400,000 adults over a decade. They found that while both men and women benefit from consistent exercise, men must exert almost double the amount of physical activity to achieve similar reductions in heart disease risk.

For example:

• Women who completed moderate exercise, such as brisk walking for 2.5 hours a week, saw about a 20 per cent reduction in heart disease risk.

• Men needed closer to 5 hours of moderate exercise weekly to reach that same benefit.

Similarly, for high-intensity workouts—such as running, cycling, or swimming—men required nearly double the time to match the heart protection women gained from shorter sessions.

The Gender Difference Explained

Hormonal Influences

Women’s natural hormone estrogen provides some level of protection against cardiovascular diseases before menopause. It helps keep arteries flexible and improves cholesterol balance. Men, on the other hand, lack this hormonal shield, making their arteries more vulnerable to plaque buildup and inflammation over time.

Body Composition and Fat Distribution

Men generally have higher muscle mass and less subcutaneous fat, but store more visceral fat around major organs. This type of fat increases the risk of metabolic syndrome and heart disease. Because of this, men may need more physical activity to maintain optimal heart function and metabolic balance.

Resting Heart Rate and Blood Pressure Patterns

Studies suggest that women tend to have slightly faster resting heart rates but lower blood pressure overall. These differences may make women more responsive to moderate exercise routines, while men need longer or more intense workouts to achieve similar cardiovascular improvements.

How Much Exercise Should Men Do?

The study suggests that men aim for at least 300 minutes of moderate-intensity exercise per week or 150 minutes of vigorous activity. This is roughly double the minimum recommended for women.

Recommended Weekly Plan for Men

• Moderate Exercise (5 hours weekly): Brisk walking, cycling, light jogging, or swimming at a steady pace.

• Vigorous Exercise (2.5 hours weekly): Running, HIIT workouts, competitive sports, or fast swimming.

• Strength Training: Add two non-consecutive days focusing on major muscle groups for added metabolic benefit.

• Lifestyle Movement: Include activities like gardening, stair climbing, and walking meetings throughout the week.

Consistency is key. Rather than performing long sessions on weekends, daily moderate movement can provide steadier heart health benefits.

Exercise Recommendations for Women

While women may gain heart health benefits with less activity, consistent movement remains crucial. Women should strive for 150 minutes of moderate exercise per week or 75 minutes of vigorous activity, combining aerobic workouts with strength training.

Good choices include:

• Moderate activities: Dancing, brisk walking, yoga, cycling.

• Vigorous activities: Running, swimming laps, or faster-paced fitness classes.

• Muscle-building exercises: Resistance bands, dumbbell training, and bodyweight workouts.

Women’s heart health also benefits greatly from stress management, adequate sleep, and maintaining healthy iron levels, especially post-menopause.

Why This Study Matters

This finding offers important insight for doctors, trainers, and individuals designing personalised fitness plans. The traditional physical activity guidelines may not fully account for biological differences in heart response between men and women. It also highlights that fitness should be more personalised rather than broadly prescribed.

Recognising these variations ensures that public health initiatives and fitness programs better address both genders’ unique needs. For men, the takeaway is that a little extra effort goes a long way in safeguarding long-term heart health.

Practical Tips for Men to Improve Heart Health

• Start Slowly: Build endurance gradually instead of jumping into intense training.

• Track Activity: Use fitness watches or apps to monitor weekly goals.

• Mix Cardio and Strength: Combine aerobic workouts with resistance training.

• Prioritise Recovery: Allow your body adequate rest and hydration.

• Watch Your Diet: Eat more fruits, vegetables, oats, lean proteins, and healthy fats.

• Limit Alcohol and Smoking: Both directly increase cardiovascular strain.

• Get Regular Checkups: Monitor blood pressure, cholesterol, and weight consistently.

Lifestyle Tips Couples Can Follow Together

Improving heart health is easier—and more motivating—when done together. Couples can adopt shared fitness goals that allow both to benefit while supporting each other.

• Plan weekend hikes or bike rides.

• Join dance or yoga classes together.

• Cook heart-healthy meals rich in antioxidants.

• Track progress as a team to maintain accountability.

Such shared experiences not only enhance physical health but also strengthen emotional bonds, reducing stress—another known contributor to heart disease.

Broader Implications for Public Health

These findings could influence how healthcare systems design exercise recommendations and preventive care guidelines. If men require more activity, then fitness campaigns should emphasise the importance of intensity, variety, and long-term adherence rather than mere participation.

This research may also encourage investigations into how personalised medicine—accounting for sex, genetics, and lifestyle—can improve prevention strategies for chronic illnesses like heart disease.

The Takeaway

Both men and women benefit immensely from regular physical activity, but new evidence suggests men must do nearly twice as much to achieve similar heart protection. The key message remains clear: move more, move often, and move with purpose.

Regardless of gender, consistent exercise remains one of the most powerful tools for preventing heart disease and living a longer, healthier, and more energetic life.

FAQs

1. Why do men need more exercise than women for heart health?

Men lack the hormonal protection provided by estrogen and often carry more visceral fat, factors that increase cardiovascular risk and require greater physical activity to balance.

2. Does this mean women should exercise less?

No. Women should continue meeting recommended weekly goals, as regular exercise benefits bone health, weight control, and mental well-being in addition to heart health.

3. What happens if men don’t meet their exercise goals?

Insufficient activity can lead to higher blood pressure, poor cholesterol balance, and increased risk of obesity, diabetes, and heart disease over time.

4. Which type of exercise is best for heart health?

A mix of aerobic activity (walking, running) and strength training delivers the best results. Consistency matters more than intensity alone.

5. Can diet help offset less exercise in men?

While a healthy diet supports cardiovascular function, it cannot fully replace the heart-strengthening benefits of physical activity.

6. How soon can men see changes in heart health from exercise?

Noticeable improvements in blood pressure, stamina, and cholesterol levels can appear within 8 to 12 weeks of consistent exercise. Read more here

Forget Fiber - Science Just Found the Foods That Really Help Constipation.

![Kiwifruit and rye bread – science’s new heroes for constipation]( a struggle that millions silently endure. For years, the go-to advice has been “eat more fiber,” but what if science has just uncovered even more effective solutions—and they’re right in your kitchen? Groundbreaking research now points to surprising foods that work better for constipation than fiber alone, promising relief for those who crave gentle, natural comfort.

Introduction

Constipation is an uncomfortable, often embarrassing topic—but it affects about one in six adults globally. For many, increasing fibre was supposed to be the golden solution; yet countless people still feel bloated and blocked.

Recently, scientists have shifted their focus from traditional fiber sources to a handful of foods that offer new hope for relief. These “constipation superfoods” have quietly outperformed fiber supplements in clinical trials, turning the tables on old advice.

The New Science – Why Fiber Isn’t Enough

Fibre is an undeniably important part of gastrointestinal health. It works by adding bulk to stool and supporting regular bowel movements. But cutting-edge research reveals that not all fiber is created equal, and for some individuals—particularly those with chronic constipation or irritable bowel syndrome—the results can be disappointing.nature+2​

Meta-analyses of dietary intervention trials found that while fiber can help, its effects on bowel movement frequency are modest for older adults and people with IBS. Some studies even concluded that benefits are limited and that many experience minimal improvement in stool frequency or consistency. pmc.ncbi.nlm.nih+1​

New Food Heroes for Constipation Relief

Kiwifruit – The Natural Miracle

Kiwifruit is now celebrated as one of the best foods for constipation relief. Multiple clinical trials show that eating two gold kiwifruits daily substantially increases bowel frequency, reduces straining, and improves stool softness for adults struggling with constipation and IBS.scitechdaily+2​

Why does it work? Kiwifruit contains unique enzymes, water-soluble fibre, and compounds that draw moisture into the digestive tract. These properties make it far more effective in clinical trials than some traditional fibre supplements.

Rye Bread—Dense, Beneficial, and Delicious

Forget the fluffy white bread. Rye bread—especially the dense, whole-grain variety—is one of the top foods for regulating digestion. Unlike standard wheat or white bread, rye contains high levels of insoluble fibre and key nutrients that stimulate gut movement.linkedin+1​

In four major studies, rye bread proved far more effective than bran cereal or fibre supplements for constipation—delivering lasting, gentle relief for both healthy and constipated adults.

Mineral Water—Hydration Plus Healing

Water isn’t just essential; evidence suggests that mineral-rich water may offer extra benefits for constipation. Drinking naturally carbonated or mineral water seems to help the intestine draw more moisture into the stool, making it easier to pass.niddk.nih+1​

Regular hydration is always vital, but switching from plain to mineral water can give an additional boost, wherever safe and suitable.

![Gold kiwifruit – nature’s gentle laxative](3: Other High-Powered Foods

• Avocado: Loaded with healthy fats and insoluble fibre, avocado aids stool softness and digestive regularity.linkedin​
  
  

• Blackberries & Raspberries: These berries are rich in fibre and water, supporting gut health and smooth passage.
  
  

• Pinto Beans & Chickpeas: Pulses are great if you tolerate them well; they increase stool bulk and frequency.
  
  

• Prunes: Packed with sorbitol and plant-based laxatives, prunes have a well-earned reputation for stimulating bowel motions.
  
  

• Sweet Potato (with the skin): Contains both soluble and insoluble fiber plus potassium to aid muscular contractions in the gut.linkedin​
  
  

Foods to Avoid

• Chips, fast food, and meat—all low in fiber and can slow digestion.niddk.nih​
  
  

• Highly processed or ready-made meals (like some frozen dinners or microwaveable snacks)—these lack fiber and beneficial nutrients.
  
  

• Sugary beverages or low-fluid diets can worsen constipation by dehydrating stools.
  
  

How Do These Foods Actually Help?

The secret? Moisture, bioactive enzymes, and unique plant compounds.

Kiwifruit, rye bread, berries, and pulses all combine high fibre content with water, minerals, and specific enzymes that activate gut motility. These foods don’t just bulk up your stool—they help soften, lubricate, and speed up its journey.

Key mechanisms:

• Enhance fecal water content.
  
  

• Reduce overall gut transit time (so things move faster).
  
  

• Foster a healthy gut microbiome—especially bifidobacteria, crucial for regularity.pmc.ncbi.nlm.nih​
  
  

• Lower the need for harsh laxatives or medications.scitechdaily+1​
  
  

![Dense rye bread and mineral water promote regularity](2: Practical Tips – Making “Constipation Superfoods” Work for You

Many people find relief by incorporating these science-backed foods into daily meals:

• Start gradually: Add kiwifruit, rye bread, and mineral water one at a time to see what works best.
  
  

• Hydrate: Drink plenty of water with meals, and consider mineral water for extra support.
  
  

• Mix and match: A breakfast of rye bread with avocado and berries is delicious and gut-friendly.
  
  

• Snack smart: Swap chips and crackers for prunes or sweet potato slices.
  
  

• Monitor response: Keep a food diary to track what helps your body move comfortably.
  
  

FAQs About Foods for Constipation Relief

Q1: Do I need to give up fibre entirely?
Absolutely not! Fibre is still important, but recent science shows that not all sources work equally well. Focus on foods like kiwifruit, rye bread, and pulses alongside traditional fibre-rich veggies. timesofindia.indiatimes+2​

Q2: Will kiwifruit work for everyone?
Clinical studies show it’s especially effective for adults with chronic constipation, but individual results may vary. Try two daily for at least four weeks and see if you notice an improvement.timesofindia.indiatimes+1​

Q3: Is rye bread better than whole wheat for constipation?
Yes, research suggests dense rye bread offers superior relief thanks to higher insoluble fiber and gut-stimulating compounds.linkedin​

Q4: Does mineral water really make a difference?
Mineral water, rich in magnesium and carbonation, can aid digestion and stool movement—more than tap water alone in some cases.scitechdaily+1​

Q5: Should I still avoid processed foods and sugary drinks?
Yes, processed foods and sugary drinks can worsen constipation. Always prioritise whole, fresh foods and keep hydrated.niddk.nih​

Conclusion – Relief Is Closer Than You Think

Science is revolutionising the way we think about constipation. While fibre remains an old standby, foods like kiwifruit, rye bread, and mineral water are emerging as gentle and highly effective alternatives.

If you’re seeking immediate and lasting relief from constipation, ditch rigid advice and embrace these new solutions. The next time you reach for something to ease your woes, remember—forget fiber. Science found the foods that truly work.

![Fresh fruits, pulses & water – your natural gut allies]( on these delicious, science-backed solutions, you can reclaim comfort, regularity, and confidence—one meal at a time. Read more here