Burn Calories And Boost Your Bond: Understanding Sex As Exercise
MARY JAMES
Women's Lean Body Formula
The best workout is the one you actually want to do. And if the science says it counts, you had better believe I'm counting it.
The Executive Summary
Discover the physical benefits of sex as exercise, a moderate-intensity activity comparable to a brisk walk. Engaging in sexual activity burns calories, approximately 3.6 per minute, and offers cardiovascular benefits, improving heart health and circulation.
Sex also releases hormones like endorphins and oxytocin, reducing stress and promoting mental well-being. Regular sexual activity can be a valuable supplement to a fitness routine, contributing to overall health and hormonal balance, especially for women. It can also improve blood circulation.
A few years into my fitness journey, I had a week where everything fell apart. Work ran long, the gym sessions I had planned did not happen, and by Friday, I was convinced I had completely undone my progress.
Then I looked at my activity log — and realised I had been significantly more active than I thought. Just not in any way I had been giving myself credit for. That started me down a rabbit hole of research into what actually counts as physical activity. And one of the more surprising answers the science gave me? Sex as exercise counts.
The direct answer to "Can sex be counted as exercise?"
Yes — sexual activity qualifies as moderate-intensity physical activity. According to a peer-reviewed 2013 study published in PLOS ONE, the average energy expenditure during sex is 3.6 calories per minute — comparable to a brisk walk or a slow jog.
It raises heart rate, engages multiple muscle groups, and releases a cascade of hormones that support both physical and mental health. It is not a replacement for structured exercise — but it is a legitimate, measurable contribution to your daily activity.
Sound familiar — that tendency to discount physical activity that does not happen in a gym or follow a scheduled programme? A lot of women do this. We hold ourselves to a narrow definition of "real" exercise and then feel like we have failed the days we cannot meet it.
This article unpacks what the research actually shows about sex as exercise — the cardiovascular effects, the hormonal benefits, the calories burned, and how to integrate it intentionally into a complete fitness picture. We cover the science in plain language, with sources you can check yourself.
Because you deserve fitness advice that accounts for your whole life — not just the 45-minute windows the gym industry wants to sell you.
Key Takeaways
- Legitimate Physical Activity: Sexual activity qualifies as moderate-intensity exercise, comparable to a brisk walk or a slow jog, and should be recognised as a valid contribution to your daily movement goals.
- Measurable Caloric Burn: On average, women burn approximately 3.6 calories per minute or roughly 69 calories per encounter, providing a measurable impact on daily energy expenditure.
- Hormonal Stress Management: The release of endorphins and oxytocin during sex helps lower cortisol levels, which is a critical yet often overlooked factor in managing stress and reducing abdominal fat storage.
- Cardiovascular and Muscular Gains: Regular activity improves heart health and circulation while engaging essential muscle groups, including the core, glutes, and pelvic floor.
- Essential for Healthy Ageing: For women in perimenopause and beyond, combining sexual activity with targeted pelvic floor exercises (kegels) is a vital tool for maintaining muscle elasticity and sexual function as oestrogen levels decline.
- A Supplemental Resource: While sex offers significant health perks, it should be viewed as a valuable supplement to a fitness routine rather than a total replacement for structured strength training.
Introduction To The Physical Benefits Of Sex
Sex as exercise is a key to better health. It's fun and boosts fitness by working many muscles and increasing heart rate. This mix of joy and exercise helps with both physical and emotional health.
Understanding Sex As A Fun Form Of Exercise
Many see sex as a way to stay fit. Studies show it's good for the heart, especially for women. Women who are active in sex have a lower risk of heart problems later on.
But, for men, too much sex might not be good for the heart. This shows sex can have different effects on people. So, it's fun to stay fit and close with your partner.
The Connection Between Sex And Physical Activity
Sex is like a light workout, similar to walking fast or climbing stairs. Studies found that happy older women tend to have lower blood pressure. People with high blood pressure can usually safely enjoy sex.
Regularly dealing with emotional closeness, sexual or not, helps keep stress down. This link between exercise and relationships boosts both physical and emotional health.
The Science Behind Sex As Exercise
Sex can be seen as a workout, offering many health benefits and burning calories. Hormones change during sex, affecting mood, well-being, and health. This makes sex not just fun but also good for fitness.
Top Exercises For Better Sex
We all want to be good in bed, don't we? Here's a quick routine you can do as often as every day to mobilise, strengthen and release your deep core muscles (including your pelvic floor). You can do it alone or with a partner.
Hormonal Changes During Sexual Activity
Sex releases hormones like endorphins, oxytocin, and prolactin. These hormones help improve mood, relax you, and help you sleep better. Studies show sex increases breathing, heart rate, and blood pressure. So, sex is like moderate exercise, offering many health perks.
Calories Burned: Can You Count Sex As A Workout?
Sex does burn calories, making it a real part of your daily activity count. A six-minute session burns about 21 calories. Thirty minutes can burn 85 to 100 calories. Some studies say sex is as good as brisk walking. This proves sex can be part of a healthy lifestyle.
Sex As Exercise: Aerobic And Cardiovascular Benefits
Sexual activity boosts your heart health. It makes your heart work harder, similar to moderate exercise. This makes it a fun way to keep your heart healthy. Studies show that regular sex helps your heart work better.
Improving Heart Health Through Sexual Activity
Regular sex can lower the risk of heart disease. Men who have sex at least twice a week have fewer heart problems. Women who are happy with their sex lives also benefit.
Staying active in your relationships helps keep your heart strong. This is key for your heart health.
How Sex Functions As Moderate-Intensity Exercise
Sex is like moderate exercise. During sex, your heart beats fast, similar to a brisk walk or jog. This shows that sex can be good for your heart, just like traditional exercise.
Enhancing Blood Circulation And Cardiovascular Fitness
Sex also improves blood circulation. This means your body gets more oxygen. Regular sex keeps your blood pressure in check and reduces stress.
Good relationships from sex can also make you feel less anxious and depressed. These feelings can increase the risk of heart disease.
The balance of nutrition and fitness advice on Women's Lean Body Formula is just what I needed. It's not about dieting or pushing to extremes; it's about sustainable health and loving your body.
Samantha Aria Johnson ● Health Enthusiast
Sex And Mental Health Benefits
Sex and mental health are closely linked, showing how important hormones like endorphins and oxytocin are. These hormones make us feel good and help reduce stress. People who have sex often feel closer to their partners, creating a supportive space that's good for their mental health.
The Role Of Endorphins And Oxytocin
Endorphins and oxytocin are key to the mental health perks of sex. Endorphins boost our mood, easing pain and making us feel happy. Oxytocin, the "love hormone," strengthens bonds between partners, making us feel safe and trusting. Together, they help us feel emotionally stable and less stressed.
Reducing Stress And Anxiety Through Sexual Activity
Sex is a great way to cut down stress and anxiety. Studies show it lowers cortisol, the stress hormone. This means we feel more relaxed and can handle life's pressures better. Being sexually active also helps us talk better with our partners, easing anxious feelings.
Sex As A Mood Booster And Its Psychological Advantages
Having sex often makes us feel happier. People active in their sex lives tend to have better self-esteem and emotional health. The benefits of sex go beyond just feeling good; they help us stay positive and resilient. Seeing sex as key to mental health is a smart move.
Your Body Is Working Harder Than You Think. Now, Give It A Complete Plan
You have just learned that physical activity comes in more forms than the fitness industry counts. But to build a body that feels strong, lean, and energised consistently, you need a complete picture. One that works with your hormones, your schedule, and your actual life.
Inside this free guide, you will find the 10 daily actions that our community of women use to build lasting results — the habits that work alongside everything your body is already doing:
- How to structure your eating to support fat loss without eliminating food groups or relying on willpower
- The specific movement habits — including the ones most women discount — that add up to real, measurable weekly activity
- How to work with your hormonal cycle rather than against it, so your energy, mood, and progress stay consistent through every phase of the month
No extreme plans. No shame about your starting point. Just what the research supports — written for real women who are ready to stop underestimating themselves.
Integrating Sexual Activity Into Your Fitness Routine
Combining sexual activity with fitness is a great way to boost your health and improve your relationship. By using specific positions and exercises, you can turn sex into a fun workout. This makes your lifestyle more balanced and interesting.
Recommended Positions For An Effective Workout
Some sex positions can also be great for working out. Here are a few positions that are good for your sexercise routine:
- Squat Position: This position works your core and leg muscles while still being intimate.
- Cowgirl: It helps strengthen your pelvic floor muscles, which can improve your sexual performance and also tone your legs and core.
- Doggy Style: This position is great for building endurance and toning your lower body.
Creative Exercises To Incorporate Into Sex
You can boost your fitness by adding these exercises to your sex routine:
- Kegel Exercises: Do these 10 times, three times a day, to strengthen your pelvic floor. This can make you more aroused and improve your sexual experience.
- Bodyweight Exercises: Add glute bridges and push-ups to work on your core and upper body strength. This can help you perform better in all areas.
- Pilates Movements: Use thrusting power and flexibility exercises to boost your strength and stamina.
By adding these elements to your routine, you can enjoy more pleasure and satisfaction with your partner. These activities are good for your immune and metabolic systems and can make you feel happier by releasing serotonin and dopamine. This new way of looking at fitness shows that it can be enjoyable and rewarding.
| Exercise | Targeted Area | Duration |
|---|---|---|
| Squats | Legs, core | 5 minutes |
| Glute Bridges | Pelvic floor | 5 minutes |
| Kegels | Pelvic floor | 10 reps, 3 times a day |
| Push-ups | Upper body | 5 minutes |
| Pigeon Pose | Flexibility | 5 minutes |
Adding these tips to your sex life can make you fitter and strengthen your relationship. It makes the experience more fun and beneficial for both people involved.
How working out can transform your sex life
Top 5 Exercises For Better Sex
You can use your fitness routine to actively improve your sexual experience — and vice versa. The muscles most engaged during sex are the same ones targeted by some of the most effective compound movements in strength training: your core, glutes, hip flexors, inner thighs, and pelvic floor.
Here is a practical daily routine — ten minutes, no equipment needed — designed to strengthen and mobilise the muscles that matter most. You can do it alone, before bed, or with a partner as a pre-intimacy warm-up.
The 10-Minute Daily Routine. Perform in order. Rest 20 seconds between exercises.
1. Kegel Exercises — Pelvic Floor Activation
Why it matters: The pelvic floor is the single most important muscle group for sexual function in women. Strong pelvic floor muscles improve sensation, arousal, and the intensity of orgasm. Research published in the Journal of Sexual Medicine found a direct correlation between pelvic floor strength and sexual satisfaction in women across all age groups.
How to do it: Contract the pelvic floor muscles as if stopping the flow of urine. Hold for 5 seconds, release fully for 5 seconds. That is one rep. Perform 10 reps, three times throughout the day. Increase hold time to 10 seconds as you get stronger.
Bonus: Kegels are invisible — you can do them at your desk, in a meeting, or while watching TV.
2. Glute Bridges — Hip Strength And Endurance
Why it matters: Hip thrust strength and endurance directly affect sexual stamina. Glute bridges also open the hip flexors, which tighten from prolonged sitting and can reduce range of motion and pelvic mobility during sex.
How to do it: Lie on your back with knees bent and feet flat on the floor, hip- width apart. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Hold for 2 seconds, lower with control. Perform 3 sets of 15 reps. For more on glute training, see our complete guide to squats and lower body strength.
3. Deep Squat Hold — Hip Flexor Mobility
Why it matters: Hip mobility is one of the most overlooked components of sexual comfort and variety. Deep squats improve hip flexor flexibility, reduce lower back tension, and increase blood flow to the pelvic region — all of which directly support sexual comfort and pleasure.
How to do it: Stand with feet slightly wider than hip-width, toes turned out 30-45 degrees. Lower slowly into a deep squat position, keeping your heels on the floor and chest upright. Hold for 30-60 seconds, using your elbows to gently press your knees open. Perform 3 holds. If heels lift, place a folded towel beneath them until flexibility improves.
4. Core Plank — Stability And Sustained Effort
Why it matters: Core strength supports almost every sexual position by allowing you to maintain posture and apply force without recruiting your lower back. A strong core also reduces the risk of lower back pain that affects a significant number of women during or after sexual activity.
How to do it: Forearm plank, elbows beneath shoulders, body in a straight line from heels to crown. Hold for 30 seconds, building to 60 seconds over two to three weeks. Perform 3 sets. For a full core routine, see our flat stomach workout plan for a lean, toned core.
5. Hip Flexor Stretch — Pigeon Pose Variation
Why it matters: Tight hip flexors are the most common mobility barrier for women who spend significant time sitting. They restrict pelvic tilt, reduce comfort in extended positions, and can cause referred lower back pain. Releasing them regularly restores the range of motion where it matters most.
How to do it: From a high-lunge position, lower your back knee to the floor. Shift your weight forward until you feel a deep stretch in the front of the back hip. Hold for 45-60 seconds per side. Perform twice on each side. This is the same Pigeon Pose variation included in the exercise integration table later in this article.
| Exercise | Primary Benefit | Reps / Duration |
|---|---|---|
| Kegels | Pelvic floor strength, sensation | 10 reps × 3x daily |
| Glute Bridges | Hip strength, endurance | 3 sets × 15 reps |
| Deep Squat Hold | Hip flexor mobility, pelvic blood flow | 3 × 30-60 sec holds |
| Core Plank | Stability, lower back protection | 3 × 30-60 sec holds |
| Hip Flexor Stretch (Pigeon) | Range of motion, back pain relief | 2 × 45-60 sec per side |
A Note on Perimenopause and Pelvic Floor Health:
From your mid-30s onward, declining oestrogen levels cause the pelvic floor muscles to lose elasticity and tone — the same process that affects the rest of the body's connective tissue. This is not an inevitable decline; it is biology you can actively counter.
Research from the Royal College of Obstetricians and Gynaecologists confirms that regular pelvic floor exercise maintains sexual function and reduces urinary incontinence risk well into and beyond menopause. This is not weakness — it is biology. And you have a five-minute daily tool to address it.
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The Bottom Line
So, can sex be counted as exercise? Yes. Not as a replacement for structured training, but as a legitimate, research-backed contribution to your overall physical activity. One that most fitness trackers, calorie apps, and gym programmes completely ignore.
Here is what the evidence tells us, written specifically for your body:
- Calorie burn: Women burn approximately 69 calories during an average sexual encounter, according to research published in PLOS ONE (2013) — equivalent to a brisk 20-minute walk. Longer or more active sessions burn proportionally more.
- Cardiovascular effect: Heart rate elevation during sex falls within the moderate-intensity aerobic range — the same zone targeted by the CDC's recommended 150 minutes of weekly activity. Every session contributes toward that target.
- Hormonal benefits: Endorphin and oxytocin release during sexual activity measurably reduces cortisol, the primary stress hormone linked to abdominal fat storage in women. This is not incidental. Managing cortisol is one of the most underaddressed factors in women's fat loss. For a deeper look, see our article on hormones and weight loss for women.
- Mental health: Regular sexual activity is associated with lower rates of anxiety and depression — both of which, when untreated, directly impair motivation, sleep quality, and the capacity to maintain healthy habits. For more on this connection, see our article on the mental health benefits of exercise.
- Pelvic floor and ageing: Regular sexual activity — combined with the Kegel routine in this article — actively maintains pelvic floor function as oestrogen declines from perimenopause onward. This is one of the most practical and overlooked tools for healthy ageing in women.
What this does not mean: sex replaces strength training. It does not build the lean muscle mass that protects your metabolism as you age. It does not provide the progressive overload that strength sessions deliver. If you are building a sustainable fitness routine, sex is a welcome, healthy addition to your activity total — not the foundation of it.
What this does mean: stop discounting it. Stop treating the days you were active in ways that do not look like a gym session as days you did nothing. You are more active than you are giving yourself credit for. And that matters — not just for your calorie count, but for how you feel about your own consistency.
Mary's Takeaway: The women I have seen make lasting progress are the ones who learn to count everything — not to obsess over every calorie, but to stop subtracting themselves from the equation. Your body does not distinguish between a gym session and thirty minutes of something else that raises your heart rate, works your muscles, and leaves you feeling good. Neither should your definition of success.
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FAQ
Yes, sexual activity can be considered a legitimate form of exercise. Research indicates that it qualifies as moderate-intensity physical activity, similar to a brisk walk or a slow jog. A study in PLOS ONE found that the average energy expenditure during sex is approximately 3.6 calories per minute.
Sex elevates your heart rate, engages various muscle groups, and releases hormones that benefit both your physical and mental well-being. While it shouldn't replace structured exercise, it's a valuable and measurable addition to your daily activity, contributing to your overall fitness goals.
Sex boosts heart health and emotional well-being. It also burns calories and strengthens muscles in the pelvic area. This adds to overall physical health.
Sexual activity burns a measurable amount of calories, making it a real contributor to your daily energy expenditure. On average, women burn around 3.6 calories per minute during sex, which translates to roughly 69 calories per sexual encounter.
A six-minute session burns about 21 calories, while a thirty-minute session can burn between 85 and 100 calories. Some studies even suggest that sex can be as effective as brisk walking in terms of calorie burn.
Therefore, incorporating sex into your lifestyle can be a fun and effective way to contribute to your overall fitness and weight management efforts.
Sex is closely linked to mental health, primarily due to the release of hormones like endorphins and oxytocin. Endorphins act as natural mood boosters, alleviating pain and promoting feelings of happiness. Oxytocin, often called the "love hormone," strengthens the bonds between partners, fostering feelings of safety and trust.
Regular sexual activity can also reduce stress and anxiety by lowering cortisol levels, the stress hormone. Furthermore, engaging in sexual activity often leads to improved communication and emotional closeness with your partner, creating a supportive environment that is beneficial for your overall mental well-being.
Sexual activity offers several benefits for cardiovascular health. It functions as a moderate-intensity exercise, increasing your heart rate and improving blood circulation. This enhanced circulation ensures that your body receives more oxygen, contributing to overall cardiovascular fitness. Regular sexual activity can also help lower the risk of heart disease.
Studies indicate that men who engage in sexual activity at least twice a week experience fewer heart problems. Additionally, maintaining active and satisfying relationships can reduce feelings of anxiety and depression, which are known risk factors for heart disease, further supporting heart health.
Some sex positions, like squats and lunges, can be changed to work out better. This makes the activity more fun and beneficial for fitness.
Yes, adding sex to your routine can improve communication and closeness with your partner. This strengthens your relationship.
Yes, doing pelvic floor exercises, like Kegels, during sex can improve sexual performance and fitness. It also benefits overall fitness.
Sex offers significant hormonal benefits for stress management. During sexual activity, your body releases hormones like endorphins and oxytocin, which play a crucial role in lowering cortisol levels, the stress hormone. This reduction in cortisol can help you feel more relaxed and better equipped to handle daily pressures.
Additionally, the release of these hormones contributes to an improved mood and a sense of well-being. Managing stress effectively is essential for overall health and can also help reduce abdominal fat storage, making sex a valuable tool in managing both physical and mental health.
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