Why Men Need More Exercise for a Healthy Heart and Lifestyle
A recent study involving over 85,000 adults in the UK has found that women require about half the amount of physical activity compared to men to achieve similar heart health benefits. Women engaging in four hours of moderate-to-vigorous exercise weekly reduced their risk of coronary heart disease by 30%, while men needed approximately nine hours per week for the same result. Biological differences, including higher oestrogen levels and muscle composition, may explain this disparity, suggesting that sex-neutral exercise guidelines could be reconsidered. For Malta residents, the Mediterranean lifestyle offers ample opportunities for heart-healthy activities, such as brisk walks along the coastline or cycling through scenic areas. Pairing exercise with Malta’s nutrient-rich cuisine, featuring fresh fish, vegetables, and olive oil, further supports cardiovascular health. Women can benefit from short bursts of activity like swimming or yoga, while men may need to focus on consistent, longer exercise routines. Whether hiking Dingli Cliffs or dining on heart-friendly dishes at local restaurants, small lifestyle changes
How Much Exercise Do You Need to Reduce Your Risk of Heart Disease?
Heart disease remains one of the leading health concerns worldwide, and staying active is a key way to lower your risk. However, a recent study involving over 85,000 adults in the UK has uncovered intriguing differences between men and women when it comes to the amount of exercise needed to reap heart health benefits. According to the findings, women require about half the amount of physical activity compared to men to achieve the same reduction in coronary heart disease risk.
The research revealed that women who engaged in around four hours of moderate-to-vigorous physical activity each week reduced their risk of coronary heart disease by 30%. In contrast, men needed approximately nine hours per week for a similar benefit. Biological factors, such as higher oestrogen levels and a greater proportion of slow-twitch muscle fibres in women, are thought to play a role in this disparity. These findings suggest that the current sex-neutral exercise guidelines set by organisations like the World Health Organisation and NHS may need to be revisited to better reflect these differences.
For readers in Malta, where the Mediterranean lifestyle offers an abundance of opportunities for healthy living, this research highlights the importance of tailoring exercise routines to individual needs. If you’re short on time, consider incorporating brisk walks along Malta’s scenic coastline or opting for a high-energy fitness class in your local community. For men, prioritizing consistent, longer durations of physical activity can be particularly beneficial—whether it’s cycling through the countryside or taking up a sport like tennis or football.
Of course, exercise is only part of the equation when it comes to heart health. Pairing physical activity with a balanced diet rich in heart-friendly foods can amplify the benefits. Malta’s culinary scene is ideally suited to support heart-healthy eating. Traditional Maltese dishes often include fresh fish like lampuki, a great source of omega-3 fatty acids, and local vegetables such as tomatoes, artichokes, and zucchini, which are packed with antioxidants. For those dining out, look for restaurants that prioritize fresh, seasonal ingredients and Mediterranean cooking styles. Many eateries across Malta offer dishes that are both delicious and nutritious, from seafood platters to hearty salads drizzled with olive oil—a staple known for its heart-protective properties.
The study also offers a silver lining for women, particularly those juggling busy schedules. With women gaining more heart health benefits per minute of exercise, even short bursts of activity—like a quick swim in the sea or a yoga session at home—can go a long way in supporting cardiovascular health. Meanwhile, men can focus on gradually increasing their total weekly activity to ensure they’re meeting their heart health goals.
Ultimately, whether you’re strolling through the historic streets of Valletta, hiking along Dingli Cliffs, or enjoying a leisurely meal at one of Malta’s many health-conscious restaurants, staying active and eating well are vital steps towards a longer, healthier life. So, take inspiration from this research and make small, meaningful changes to your routine to keep your heart in top condition.