Thinking about self-employment or starting a side hustle? You might be doing more than just chasing freedom—you could be protecting your heart. A major 2025 UCLA study reveals that self-employment is tied to lower heart disease risk, particularly for women. The research highlights significant drops in obesity, inactivity, and poor sleep among self-employed women compared to those in traditional jobs—three of the biggest risk factors for cardiovascular disease. With heart disease still claiming a life every 33 seconds in the U.S., these findings offer important insights for both workers and employers.
What the New Study Says About Self-Employment and Heart Health
The UCLA study analyzed data from over 20,000 working adults through the National Health and Nutrition Examination Survey (NHANES). It assessed factors like BMI, sleep habits, and exercise routines—key predictors of long-term heart health.
Among the findings:
Self-employed women were 7.4% less likely to be obese
7% less likely to be physically inactive
9.4% less likely to report insufficient sleep
These health advantages remained even when researchers accounted for age, income, education, marital status, and health insurance. However, for men—especially Black and Hispanic men—the health benefits of self-employment were absent or even negative, suggesting a more complex relationship between job type and well-being.
Why Self-Employment Might Be Healthier—Especially for Women
What makes self-employment healthier for women? Experts point to one core factor: autonomy. Being able to control your schedule, environment, and workload reduces stress, boosts physical activity, and supports better sleep—all of which contribute to a healthier heart.
According to study lead Dr. Kimberly Narain of UCLA, “Understanding how the work environment impacts health is essential. Autonomy seems to make a measurable difference for women’s cardiovascular risk.”
A typical self-employed day often includes:
Flexible scheduling for walks, appointments, and breaks
More opportunities to cook at home instead of eating out
Easier adjustments to workload during stressful periods
Sleep routines that follow personal energy rhythms
In contrast, traditional jobs often come with rigid schedules, high stress, and limited control—factors that can wear on the heart over time.
Why Men May Not Experience the Same Health Boost
Interestingly, the same heart-health perks didn’t show up for men. In fact, Black and Hispanic men saw either no change or worsening risk factors. Experts believe this could be due to:
Financial instability: Minority men may face more economic pressure when self-employed
Job types: Men may be more likely to work irregular or physically demanding gigs
Lower social support: Women often maintain stronger support networks, which buffer stress
This underscores that self-employment isn’t a one-size-fits-all solution. The health benefits depend on your circumstances, job type, and access to support.
What Employers Can Learn from This Study
Employers interested in employee well-being should take note: small changes in flexibility and support could have a big health impact. If self-employment can reduce heart disease risk, traditional workplaces should ask—how can we offer the same benefits?
Here’s what companies can do:
Offer flexible schedules and remote options
Encourage breaks for exercise and rest
Train managers to trust results over face time
Invest in comprehensive wellness programs
Address inequities in access to health resources and support
Promoting autonomy doesn’t just improve morale—it may save lives.
How Self-Employed Workers Can Maximize the Health Benefits
Already self-employed? Or thinking about making the leap? Here’s how to take full advantage of the potential health benefits:
Build financial safety nets to reduce stress during slow months
Schedule daily movement, even if it’s just short walks
Protect your sleep by setting clear work/life boundaries
Prioritize nutrition with home-cooked meals
Stay socially connected to avoid isolation and burnout
Autonomy is a powerful health tool—but only if used intentionally.
Why This Research Matters More Than Ever
The message is clear: self-employment tied to lower heart disease risk isn’t just a headline—it’s a wake-up call. As more people explore side hustles, freelance work, or remote gigs, they’re not just reshaping their careers—they may be reshaping their health.
Even if full self-employment isn’t right for you, advocating for greater flexibility at your current job can offer some of the same heart-healthy benefits. The science is in: autonomy isn’t just a perk—it might be the key to a longer, healthier life.
Interested in creating a work life that supports your health? Share your story in the comments or explore our other wellness and career content. Your heart will thank you.