Let’s face it: life is busy. Between work deadlines, errands, and trying to have some semblance of a social life, squeezing in self-care can feel impossible. Often, we find ourselves multitasking just to keep up.
Eating lunch while answering emails? Check. Listening to podcasts while doing the dishes? Yep. And of sex as a workout?
First, exercise
According to the American Heart Association (AHA), adults should aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity, or a combination of both per week. Ideally, this should be distributed throughout the week.
Moderate activities—like brisk walking or dancing—make you breathe faster but still let you talk comfortably. Vigorous activities, on the other hand, such as running or swimming, push your heart rate higher, and it’s hard to say more than a few words.
Given higher heart rates and faster breathing during copulating, does sex count?
Sex as cardio
“Since there is a physical movement, sexual activity can count as a workout, but its impact depends on factors like intensity, duration, and the individual’s physical condition,” Assoc. Prof. Donald Manlapaz, a physical therapist and Doctor of Philosophy in Physiotherapy, explained to GMA News Online in an interview.
“On average, a man’s heart rate during sexual activity seldom exceeds 130 beats per minute, and his systolic blood pressure typically stays below 170, which categorizes it as mild to moderate in terms of exercise intensity,” Prof. Manlapaz explained.
A sports scientist and researcher from UST, who spoke on condition of anonymity, agrees. “Physiologically, sex can be considered a form of exercise as it induces bodily changes similar to those experienced during physical activity,” he said.
One way to measure exercise is through METs — the metabolic equivalent of task — or how much energy you burn for a physical activity.
Moderate activities burn 3 to 5.9 METs, while 6 METs or higher are considered vigorous activities.
“In terms of oxygen consumption, it approximates 3.5 METs, which measures how much energy you burn for a physical activity. It’s comparable to activities like dancing, raking leaves, or playing table tennis. This translates to roughly five calories burned per minute, exceeding sedentary activities like television watching but similar to leisurely walking,” the sports scientist explained.
Sex offers similar benefits as exercise too. “Sex can improve blood pressure and improve over-all heart and lung function,” said Dr. Hubert Philippe Co, physical medicine and rehabilitation specialist at Health Hub Pro Clinic Banawe QC, Inc.
Dr. Hubert added it also triggers the release of endorphins and dopamine, the happy hormone, which can improve over-all sense of well-being.
This endorphin rush is the same “runner’s high” experienced by people after a good run.
According to the sports scientist, anyone fit enough to easily climb two or three flights of stairs can usually handle sexual activity without difficulty.
Beware of injuries
But it isn’t without its risks. Awkward angles or overzealous movements can lead to soreness and tears in the genital area, muscle strains, joint pain, or even back injuries. The most common culprits? Poor flexibility, lack of preparation, and trying something beyond your comfort level or or athleticism.
To prevent injuries, treat it like any other workout: Stretch beforehand, communicate with your partner, and know your limits. And if something doesn’t feel right, listen to your body and take a break.
When sex doesn’t hit the mark
But while sex is considered a moderate intensity exercise, it may not always qualify as one.
“If the definition of exercise emphasizes long-term, beneficial physiological adaptations, then sex may not always qualify,” said the sports scientist.
“This is because for most individuals, the duration and frequency of sexual activity aren’t enough to produce significant, lasting physiological changes as those achieved by regular exercise routines.”
The calories burned when doing the deed also varies significantly depending on factors such as your fitness level, the position, the intensity of the activity, and its duration.
Prof. Manlapaz agrees. “On the one hand, it’s not as structured or sustained as traditional workouts like running or strength training.” He compares it to exergaming, where gaming becomes exercise. People need to reach a certain level of exertion to meet desired exercise goals.
How to make It count
If you’re serious about turning sex into a workout, here’s the deal: It has to feel like exercise. That means your heart rate should go up, you should be breathing faster, and you should sustain that level for at least 10 minutes.
AHA recommends 150 minutes per week of moderate activity—so if you’re relying on intimacy to fill that quota, you will need to bring your A-game.
The sports scientist recommended choosing muscle-strengthening activities that target all major muscle groups at moderate or higher intensity at least twice a week to get the most benefits from exercise.
If you’re serious about making intimacy part of your workout, focus on positions that require more effort and switch between positions that engage different muscle groups. Some require more lower-body strength, while others might engage your upper body or core. It’s all about finding the right balance (pun intended).
Opt for positions that require movement or bodyweight resistance, like kneeling or standing. These tend to engage more muscles and increase intensity. Standing positions or those that involve lifting your partner can add an extra challenge and elevate your heart rate.
Prof. Manlapaz said that while sexual activity can complement a healthy, active lifestyle, “it shouldn’t replace regular, structured workouts if you’re aiming to meet specific fitness goals.”
Unless you’re completely lovestruck or still riding the honeymoon phase, treating sexual activity like your regular gym sesh may be too high a goal.
Don’t worry—you’ve got other ways to stay active.
What else you can do
The great thing about physical activity is that any form counts. Whether it’s a traditional workout or something more creative, what matters most is getting your body moving.
There are plenty of other ways to stay active with your partner, like hiking every weekend, biking around your village, or enjoying a scenic stroll around, say, UP Diliman.
Daily mundane tasks work, too. Why not turn everyday chores into calorie burners by tackling deep-cleaning tasks, gardening together, or rearranging furniture to change your home’s vibe?
The sports scientist added that if you want more health benefits, you should exceed AHA’s minimal requirements and aim higher than 300 minutes of moderate-intensity activity per week.
Another great thing about physical activity is that it all adds up. If you’re counting calories, it’s equally smart to “count” your physical activities throughout the week—they all contribute to your overall fitness.
The key is finding activities that fit your lifestyle, keep you consistent, and, most importantly, make you feel good. Whether it’s through intimacy, adventure, or day-to-day tasks, every bit of physical activity helps you take a step closer to better health.
— LA, GMA Integrated News
