Exercise Overview

Studies have clearly established the health benefits of regular physical activity. Exercise has been shown to produce a variety of positive effects, including improving mood and sleep, helping maintain body weight, and strengthening muscles and bones.^{1 , 2} It can also reduce the risk of certain diseases, and it can alleviate the symptoms of some conditions, such as high blood pressure and depression.³ The Physical Activity Guidelines for Americans, a guide published by the Department of Health and Human Services, notes that 150 to 300 minutes per week of moderate-intensity physical activity can produce substantial health benefits in adults, but some benefits are apparent with just 60 minutes of exercise per week.¹

In addition to the overall benefits of exercise for everyone, researchers have reported several benefits that are specific to women. For instance, physically active women have a lower risk of hip fractures than those who are not active;¹ because women are more likely to develop osteoporosis than men, engaging in weight-bearing exercises like running may be an important preventative measure.⁴ Physical activity also reduces the risk of endometrial cancer and the risk of death due to breast cancer among women with overweight or obesity.¹

Exercising while pregnant does not increase the risk of preterm delivery, early pregnancy loss, or having a baby with low birth weight.⁵ In fact, moderate-intensity aerobic exercise, which includes activities that raise the heart rate (e.g., a brisk walk), can reduce the risk of gestational diabetes, preeclampsia, and the need for a cesarian delivery in pregnant women.^{1 , 5} Exercise after delivery has been shown to help mitigate the symptoms of postpartum depression.⁶ However, the hormonal changes that occur during pregnancy can affect the respiratory system and the flexibility of ligaments, so pregnant women should be aware of these changes and adjust their exercise routines accordingly.⁵

Some gaps still remain in the research on women’s health care and exercise. Cardiac rehabilitation, a supervised program that includes physical activity, has been shown to improve outcomes among patients after a cardiac event such as a myocardial infarction. However, studies have shown that women with cardiovascular disease are significantly less likely to be referred to a cardiac rehabilitation program, and they are less likely to enroll in or complete a program than men.^{7 , 8} Researchers are still investigating ways to address the barriers that prevent women from benefiting from cardiac rehabilitation.

Research supported by funding from the National Heart, Lung, and Blood Institute (NHLBI) suggests that women may see more health benefits from exercise than men, even when they exercise for the same amount of time. An analysis of data from 412,413 adult participants in the 1997–2017 National Health Interview Survey revealed that while men who engaged in moderate aerobic exercise for 300 minutes per week reduced their risk of death from any cause by 18%, women reached the same reduced risk at just 140 minutes per week. At 300 minutes of moderate exercise per week, women had reduced their risk by 24%. The difference was also apparent among those who participated in vigorous aerobic exercise: women who exercised for 57 minutes per week reduced their risk of death from any cause by 19%, but men required 110 minutes to see the same benefit.⁹