Does Sex Count as Exercise? Here's What Experts Say

There are plenty of benefits of an active sex life. In addition to increased pleasure and intimacy, sex may improve sleep quality and relieve stress. But does sex count as exercise too? 

It might. Learn more about the benefits of sex, including how many calories it burns and how it affects your health.

Is sex a good workout?

Yes, for the most part. Sexual intercourse is generally considered a light to moderately intense physical activity.

Sex and exercise share similar attributes. "In most cases, your heart rate elevates, you burn calories, and you can even break a sweat," said Samantha Raddock, a certified sex and intimacy coach in private practice. 

But it's tricky to give definitive answers about sex as exercise because people define and experience sex differently. Plus, many studies on the topic are limited to heterosexual couples. So, it's unclear how the findings apply to different sexual activities and relationships.

And although sex is a physical activity, it shouldn’t replace regular exercise. 

How many calories does sex burn? 

Your calorie burn during sex depends on several factors, including:

• Activity intensity

• Activity duration

• Body weight

• Sex

• Age

That said, research offers general estimates. One study found that, in men, sex burns an average of 101 calories (4.2 calories per minute). Women, on average, burn 69 calories (3.1 calories per minute). But the researchers noted that sexual activity burned fewer calories than a moderate, 30-minute treadmill run.

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For comparison, here's how many calories someone who weighs 155 lbs might burn during various 30-minute workouts:

• Brisk walking (3.5 mph): 133 calories

• Tai chi: 140 calories

• Swimming (casual pace): 246 calories

• Cycling (12-13 mph): 281 calories

• Running (6 mph): 351 calories 

Exercise benefits of sexual intercourse

Sex provides many of the same benefits as exercise. Here are some of the exercise-related benefits to expect from sex. 

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Promotes heart health

Sex boosts your heart rate and may provide a cardio challenge to improve heart health. For young and middle-aged adults, the cardio demands of sex are comparable to climbing two flights of stairs. Over time, this temporary increase in heart rate helps your heart work better.

A healthier heart can lower your risk of heart disease and related complications. One study found that sexually active older women were less likely to have a heart attack, stroke, or other cardiovascular event later in life. 

The researchers didn’t find the same association for older men. But older studies have shown that regular sexual intercourse may lower blood pressure and reduce heart disease risk in men.

Sex might qualify as light-to-moderate physical activity. But it won't replace your aerobic workouts. Moreover, the cardio effect can make sex risky for people with heart issues. People with heart disease or other conditions should talk to a healthcare professional about safe sexual activities.

Strengthens pelvic floor 

Kegel exercises aren't the only way to strengthen your pelvic floor. Sexual intercourse also helps tone your pelvic floor muscles. These are muscles that support your pelvic organs, including your:

• Bladder

• Intestines

• Urethra

• Rectum

• Anus

• Prostate (in males)

• Vagina and uterus (in females)

These organs help you control peeing, pooping, and passing gas. They also play a key role in sexual satisfaction. 

A perk of sex is it gives your pelvic floor muscles a workout, helping them get stronger. Research has shown that sexually active women are more likely to have a strong pelvic floor than those who aren’t.

Greater strength can help your pelvic floor do its job better. This makes sex potentially beneficial for people who have a weak pelvic floor. For example, research suggests that orgasms may strengthen pelvic floor muscles in women who have given birth vaginally.

Activates the immune system 

Regular exercise may boost the immune system by reducing inflammation and circulating immune cells. Similarly, studies suggest that an active sex life helps the immune system work. 

In an older study, people who had sex at least one to two times a week had more germ-neutralizing antibodies than those who had sex less often.

A more recent study found that people who had sex more than three times a month were less likely to develop COVID-19 than those who were less sexually active.

Relieves stress 

"Like exercise, sex releases endorphins, which can help with stress or anxiety and promote an overall sense of well-being," Raddock said.

Sexual activity, including masturbation, boosts "feel-good" chemicals like oxytocin that help you relax. Oxytocin is known as the "love hormone" because it makes you feel closer to others. Research suggests oxytocin can also help you cope with stressful situations.

Sex also helps relieve stress by lowering adrenaline and cortisol, two hormones that affect the body's stress response.

Improves sleep

Generally, anything that reduces stress can improve sleep. That's because stress can make it difficult to fall asleep. And regularly clocking fewer than the recommended 7 to 9 hours of sleep can only increase stress.

Fortunately, there are proven strategies to help you log more restful sleep. Sex can help by releasing hormones, such as oxytocin and prolactin, that promote relaxation and sleep. According to one study, having sex — and an orgasm — with a partner may help you fall asleep faster and improve sleep quality. 

Can exercise improve sex?

Yes. Given that exercise and sex provide similar benefits, it makes sense that a consistent workout routine can make sex better.

Research shows that men and women who perform higher levels of cardio exercise are less likely to have a sexual dysfunction. For men, that means a lower risk for erectile dysfunction. For women, regular cardio workouts may keep their sexual arousal and satisfaction high.

"Exercise can increase circulation and blood flow, which is helpful to achieve arousal states," Raddock explained. "It increases energy levels as well, which can help you sustain stamina for long love-making sessions."

A workout routine may also improve your self-confidence and sex drive, leading to more desire and pleasure. Try aiming for the following expert recommendations for exercise:

• Moderate-intensity aerobic exercise, 150 minutes per week

• Full-body strength workouts, two per week

Why trust our experts?

Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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