For years, men and women have been told to aim for 150 minutes of moderate exercise per week. The latest findings suggest that guideline is short-changing men. A study published in Nature Cardiovascular Research analysed activity-tracker data from more than 85,000 participants in the UK Biobank. The verdict: to cut their coronary-heart-disease risk by about 30 percent, men must clock up roughly 530 minutes—nearly nine hours—of moderate-to-vigorous exercise each week. Women, by contrast, need just 250 minutes to achieve the same protection.
In plain terms, your partner’s daily 30-minute walk might do the job for her heart, but you’ll need to double that to match the benefit.
How Men and Women Compare
When both sexes hit the current 150-minute target, women’s risk of heart disease fell by 22 percent, while men’s dropped by only 17 percent. Women’s aerobic efforts also translated into a three-fold greater reduction in heart-disease-related deaths compared with men.
This doesn’t mean exercise isn’t working for men—it means the one-size-fits-all guideline is outdated. The male cardiovascular system simply needs more work to get the same return.
Why the Gap Exists
Physiology plays a big role. Researchers point to higher circulating oestrogen and differences in muscle composition as possible reasons women get more heart benefit from less effort. In short, their hormones provide a natural fat-burning and cardio-protective edge.
But rather than blaming biology, men should adapt. Consistent, daily movement—combining cardio and resistance training—is the smarter plan. Building muscle improves insulin sensitivity and reduces cardiovascular risk, so those barbell squats absolutely count toward your exercise minutes.
How to Hit the Target Without Losing Your Life to the Gym
You don’t need to live on a treadmill. Mix up your routine:
- Three one-hour gym sessions per week
- Add walking, cycling, or swimming for active transport and recovery
- Keep your total moderate-to-vigorous movement near that nine-hour weekly benchmark
It’s manageable if you see it as part of your lifestyle, not a chore.
The Bigger Picture
There’s good news buried in the numbers. More exercise doesn’t just keep your heart healthy—it keeps your waistline in check and your mind clear. The nine-hour benchmark isn’t punishment; it’s permission to prioritise your body.
As any man who’s been around the block knows, complaining never built a stronger heart. Take the data as motivation to move more, lift smarter, and live longer. Your ticker, waist, and brain will all thank you.
