Is sex good cardio?

Have you ever wondered how many calories you burn during sex? Or which muscles are most engaged? Or whether a roll in the hay is equivalent to a short jog outdoors?

Well, we ask ourselves the same questions you do.

We’ve already talked about the benefits of sex for period pain, mental health, or relationship balance, but is sex fundamentally good for your health? You can probably guess the answer, but we investigated anyway!

Can sex be considered a sport?

Yes and no.

Sex can indeed be considered a moderate-intensity physical activity. Making love is comparable to walking up two flights of stairs at a brisk pace.

Let’s be clear: this is an average, as there is sex and then there is SEX. Some encounters are more vigorous, longer, or more intense than others.

The first analogy between sex and athletic activity was proposed in the late 60s by researchers Julie Frappier, Isabelle Toupin, Joseph Levy, Mylene Aubertin-Leheudre, and Antony Karelis.

These experts reported on 11 years of observations and studies regarding human sexual intercourse. 382 women and 312 men aged 18 to 89 participated in the experiment. Certain conclusions helped to draw a fairly obvious parallel between sex and sport:

• A progressive increase in respiratory rate, which can double or even triple during intercourse (compared to resting),

• An increase in heart rate of up to 180 beats per minute at the moment of orgasm (what a surprise),

• An increase in blood pressure.

And what about calories? You might be disappointed. Studies vary depending on the observation and calculation method applied, but in Human Sexual Response, American sexologists Masters & Johnson established that a sexual encounter of about 25 minutes would burn:

• 69 calories for women,

• 100 calories for men.

Once again, this is only an average. Everything depends on the duration of the encounter, its intensity, the positions... Regardless, sexual activity does not seem to be a replacement for regular sports practice. Sex is cool, but it isn’t enough to stay healthy.

"Making love at a moderate intensity requires more energy expenditure than walking at a speed of 4.8 km/h, but not as much as a jogging session. Some couples managed to expend more energy by having a longer-than-average sexual encounter, but, as a general rule, sex does not replace exercise in terms of calories burned." Article from the University of Quebec in Montreal

The unsuspected benefits of sex

The benefits of sex for cardiovascular health

Sex is cardio, and cardio is excellent for your health. When you make love, your heart rate accelerates, you tone your heart muscle, and you boost your blood circulation.

In the long term, a well-maintained heart helps reduce the risk of hypertension. According to the Foundation for Medical Research, regular sexual activity could even reduce the risk of stroke.

In fact, people suffering from cardiovascular disease are encouraged to continue their sex lives!

“The risk of a cardiovascular event during sexual activity is low and, in the vast majority of cases, should not lead to restriction.

A personalized assessment of this risk should be conducted when necessary to provide appropriate advice to men and women with cardiovascular disease regarding their sexual activity.” Sexual activity and cardiovascular risk, Gilles Bosser, Anne Chodek-Hingray, Céline Kazmierczak, Yves Juillière

Sex and muscular health

Sex also allows you to engage other muscles in the body. During a somewhat acrobatic session, you might have even thought to yourself: certain positions engage unsuspected muscles…

We strongly encourage you not to give up this exploration. Because yes, when you find yourself with your legs in the air or in other slightly goofy postures, you are working on your flexibility and your musculature. You combine the useful with the pleasant, without even realizing it.

Another key muscle not to forget: the perineum! We often talk about this at Puissante; the perineum is a muscle to pamper throughout your life, not just after childbirth or during menopause. It turns out that the perineum is also engaged during your intimacy, especially if it involves penetration (which is not mandatory, we remind you).

Stimulating and toning your perineum is super important. The pelvic floor muscles support a set of organs, including the bladder and the intestine. A fit perineum helps avoid incontinence but also improves sensations during intercourse. It’s a virtuous circle: the more you practice, the more you enjoy it!

Does making love help you live longer?

The answer is yes! In any case, that is the conclusion of a study published in The Journal of Sexual Medicine. The survey conducted on 5,000 people aged 20 to 59 concludes that those having between 12 and 51 sexual encounters per year have a decreased risk of mortality compared to those who do not.

It’s not magic, but rather the logical consequence of all the benefits of sex for physical and mental health. The study again highlights the benefits of sexual activity on hypertension. During intercourse, you not only activate your heart, but you also secrete a whole bunch of “happiness” hormones that contribute to relief, relaxation, and soothing.

Sex is even said to be an anti-aging remedy that makes you look younger—yes, really. Cardiologist Frédéric Saldmann explains:

"There is a link between sexuality, longevity, and health. Sexuality provides well-being, which boosts happiness and slows down the aging process." He clarifies: "Twelve sexual encounters per month increase life expectancy by ten years."

The benefits of sex for mental health

How can we discuss the benefits of sex without talking about mental health? Regular sexual activity also has benefits for your psychological balance. Once again, it’s a matter of hormones.

During intercourse, you secrete oxytocin, dopamine, and serotonin, among others. These hormones activate the reward circuit and induce a feeling of well-being and calmness.

• Oxytocin is sometimes nicknamed the “love hormone” because it strengthens the bond of attachment that unites you with your partner.

• Endorphins help fight anxiety, headaches, and sleep disorders.

• Serotonin and dopamine are responsible for the feeling of fulfillment you experience during sex, even without orgasm.

In an article for Le Monde, Jean-Roger Dintrans, a Parisian psychiatrist and sexologist, clarifies:

"Aside from some rare people who live very well without it, sexuality is a wonderful means of expression through which an enormous amount of impulses and needs (affection, pleasure, emotion, humor, and possession...) pass. Like playing a sport, it also allows one to develop a sense of self-awareness, strengthening both identity and otherness."

In short, sex is a wonderful natural antidepressant. Don’t deprive yourself of this pressure valve: we all need it!

As you will have understood, sex is full of hidden treasures and health benefits. We would like to remind you, however, that intimacy (even when sustained) is not enough to maintain a healthy lifestyle.

The World Health Organization recommends at least 150 minutes of moderate activity throughout the week. Put on your sneakers and find the activity that allows you to let off steam alone or as a team, outside the bedroom.

A final word: while sex can be likened to a sport in many respects, that doesn’t mean you should compete with others or yourself.

Sports are sports. Sex is pleasure.
If performance anxiety sometimes prevents you from letting go, don’t hesitate to check out our dedicated article.