New study suggests self-employment may reduce the risk of heart disease.
Every 33 seconds, someone in the U.S. dies from cardiovascular disease, according to the CDC. Yet a new 2025 UCLA analysis of 20,000 working adults finds that self-employment, especially for women, is linked to significantly lower rates of obesity, inactivity, and poor sleep, three of the biggest drivers of heart trouble. Here’s what that means for anyone considering self-employment, including a side hustle, gig work, or simply pushing for more flexibility in their day job.
Key Takeaways
- Self-employed women have lower rates of obesity, inactivity, and insufficient sleep than traditionally employed women, according to a major 2025 UCLA study.
- Men did not see the same advantage, and the effect was not uniform across racial or ethnic groups.
- Experts point to job flexibility and autonomy as key drivers, with implications for both employees and employers.
How Self-Employment Shapes Health
The UCLA study used data from the National Health and Nutrition Examination Survey (NHANES), a rigorous national dataset that combines in-person exams, objective health measures, and detailed questionnaires. Researchers analyzed factors such as body mass index (BMI), blood pressure, exercise frequency, and sleep patterns, providing a comprehensive view of participants’ heart health.
Here’s what the researchers discovered:
- Self-employed women were 7.4% less likely to be obese, 7% less likely to be physically inactive, and 9.4% less likely to report insufficient sleep than women working traditional jobs.
- These patterns remained even after adjusting for age, education, marital status, income, and health insurance coverage.
- For men, self-employment was not associated with significant reductions in heart disease risk factors. For Black and Hispanic men, the health benefits of self-employment were absent or reversed.
- Importantly, the study focused on modifiable risk factors (weight, activity, sleep) rather than medical events (like heart attacks), which are powerful predictors of future cardiovascular disease.
Why Does Self-Employment Help The Heart?
Why might self-employment boost women’s health? The study’s authors and outside experts point to the job-demand-control model—a theory that suggests autonomy (control over tasks and schedules) buffers against job stress and its physiological effects.
“There is a relationship between self-employment and heart disease risk factors and this relationship seems to be stronger in women relative to men,” said lead author Dr. Kimberly Narain, assistant professor-in-residence of medicine at the David Geffen School of Medicine at UCLA. “It is imperative to increase our understanding of how the work environment gets under our skin so we can come up with ways to ensure that everyone has access to a healthy work environment.”
Research from Harvard and other institutions consistently finds that high job control is associated with better cardiovascular outcomes, especially for women.
Consider what a typical day looks like for someone self-employed:
- Scheduling midday walks, doctor’s appointments, or family care without stigma or corporate red tape.
- Preparing home-cooked meals and taking flexible breaks rather than rushing through takeout lunches or constant screen time.
- Adjusting workloads easily to manage stress and changing health needs, supporting improved sleep and sustained energy.
- Building a daily routine explicitly tailored to their physical and mental health rhythms.
By contrast, traditional employment often involves stricter schedules, mandatory meetings, and fewer opportunities to tailor work to one’s well-being.
Self-Employment and Men’s Heart Health
While women enjoyed clear benefits, the study found that men did not experience the same heart health advantages from self-employment. In fact, Black and Hispanic men who were self-employed had similar or even worse risk profiles than their employed peers.
Experts suggest several possible explanations:
- Structural barriers: Minority men may face greater financial instability and lack of access to health resources as self-employed workers.
- Nature of self-employment: Men may be more likely to work in physically demanding or irregular gig jobs, which can bring stress and disrupted sleep.
- Social support: Prior research suggests that social networks and community support (which are often stronger for women) help buffer the stress of solo work.
This nuance matters because self-employment is not a universal cure-all, and policies to support healthier work should be mindful of structural and demographic differences.
What Employers Can Learn and Do
Heart disease remains the top killer of American women, but it’s also among the most preventable. According to the CDC, small changes in weight, activity, and sleep can dramatically lower risk. Employers who care about the well-being—and long-term productivity—of their teams can make a difference by:
- Offering true flextime and autonomy: Focus on outcomes, not just hours worked or physical presence.
- Investing in holistic wellness: Go beyond gym memberships to provide time and resources for preventive care, mental health, and healthy routines.
- Training managers for trust: Reward performance and initiative, not “face time.” Support individuals in creating workdays that align with their health needs.
- Addressing inequities: Make sure all employees—regardless of gender or background—have access to flexibility and health resources.
What Employees and Solopreneurs Can Do
If you’re self-employed, or thinking about it ,you can maximize the health benefits of autonomy with a few mindful steps:
- Plan for stability: Build a financial buffer to reduce stress during lean periods.
- Prioritize movement: Schedule regular breaks for exercise, even short walks.
- Protect your sleep: Set clear boundaries for screen time and evening work to ensure a restful night’s sleep.
- Eat mindfully: Take advantage of your home base to prepare nutritious meals.
- Stay connected: Don’t let independence turn into isolation. Foster relationships with peers, mentors, or communities that support your well-being.
Why Self-Employment Could Be a Lifesaver
The science is clear. Autonomy at work isn’t just about productivity or job satisfaction. It could be a literal lifesaver. If you’ve ever considered a side hustle, self-employment, or simply pushing for more flexibility in your day job, now is the time. Your heart may thank you for it.
