How is your sex life? Do you enjoy sex like you did five years ago or when you were younger (hello my 40+ years old audience). Considering that right now you have so many responsibilities. At work, with  your family(if you have one), or even responsibilities for your personal development. 

Do you consider sex time as exercise time or is it just sex time? Does sex burn enough calories to be considered an exercise? How much intensity do you need to consider sex exercise?

Let’s find out.

It is important to note that sex itself does not necessarilly improve health. In addition non-consensual, painful, unpleasant sex can cause severe emotional distress, physical injury and other health issues.

With that in mind here are some fruits you can reap from getting some regularly.


  1. Gives you better heart health by lowering blood pressure and decreasing risk of cardiovascular diseases. A 2020 study found that following a heart attack, people who had sex more than once a week had a 27% reduction in their risk of dying. Some good news aye!!
  2. A healthier immune system, regular sex boosts the immunity, reducing the risk of infections and illness.
  3. Better emotional health, sex and the exercise involved may reduce the risk of anxiety and depression.
  4. Increased self esteem , people who have satisfactory sex feel better about themselves.
  5. Better sleep, having sex helps people fall asleep faster. 
  6. Stress management, sex is a good self care tool for stress relief .


  • Exercise opens up blood vessels  which in turn increases blood flow to the heart and the entire body. Increased blood flow keeps muscles, nerves and blood vessels at peak levels. Increased blood flow also means low risk of erectile dysfunction  and in some cases may reverse the symptoms.
  • Feeling sexually desirable, people who participate in regular exercise look good and  feel good about themselves. This translates to their sex lives as this gives them a confidence boost.
  • Great strength and flexibility helps with certain positions and make others easier. In addition, strength training increases testosterone levels which boosts sex drive in men. 
  • Endurance from consistent working out also translates to the bedroom where you feel less tired during prolonged sex sessions. Marathon anyone *wink *wink*
  • Reduces stress which is a mood killer. Stress triggers production of cortisol hormone which over time can decrease your interest in sex. However, exercise effects include production of feel good hormones(endorphins)  and lower cortisol levels which in turn helps maintain a healthy sex drive.
  • Core exercises strengthen and stimulate pelvic muscles helping heat things up and intensify an orgasm. A weak core leaves you feeling soreness in the lower abdominals  and hip flexors after sex. Men partial to missionary positions might have chest pains afterwards.
  • Connect you to your partner, working out with your partner lets you see a side of them you might not know. 



Exercises that improve your cardiorespiratory endurance  increase your heart rate hence boosts blood flow throughout the body especially the pelvic area. This results in greater arousal.I recommended that you get at least 150 minutes of moderate cardio activity every week. Some of the activities you can engage in include:jogging, fast walking,cycling,swimming, running, HIIT and boxing only to mention a few.


Improving your muscular strength and endurance means you get less tired during prolonged sex periods. In addition, muscles, blood vessels and nerves are kept at peak. All these are essential as sex is an entire body experience.

Strength training legs for men increases the amount of testosterone which boosts sex drive. So how about a good leg day workout session? In addition you get a reduced risk of Erectile Dysfunction or reversal of the symptoms.

Planks strenghten your core muscles which improves your control and help you stand for longer. The more control you have of movements in bed will help you put and keep yourself in a position that feels good.

Strength training for ladies, especially core exercises builds the abs, back and pelvic muscles which results in intensifying orgasms and helps heat things up.


Improving flexibility results in better sex as your body can get into creative positions during intercourse for maximum pleasure. I recommend doing flexibility related exercises  two to three times a week. Some activities to improve your flexibility include: static stretching, active stretching, passive stretching, yoga, tai chi and pilates.


If you are having painful sex it could be as a result of overactive, tight pelvic floor muscles. Other symptoms include pain in your bladder or rectum and frequent urge to pee. Kegels involve contraction and relaxation of the pelvic floor muscles. Most people don’t get the technique quite right. So here is a test you can use to see if you can do a kegel. The next time you are in the washroom, try stop your urine stream. If you can, good job!

For those who can’t , do not worry, here is how to practise;

  1. Lie on your back,with knees flexed and feet on the floor.
  2. Engage your pelvic floor muscles as if your penis or vagina were taking a sip of juice using a straw. Got it?
  3. Release  then do it again
  4. Aim for 15 to 20 reps


A sex positon qualifies as exercise if it meets one or both  of the following criteria: 

One, speed and intensity of the sexual activity are intense enough to elevate the heart rate.

Two, the activity is physically challenging for example, requires stretching or involves a person lifting another.

  • Positions that encourage stretching for example, legs over a partners shoulders or getting into yoga-like positions can be a good challenge and helps burn more calories
  • Positions that increase physical intensity and encourage partners to move more as when a partner is up against the wall, legs wrapped around their partner, their partner holding them. They are both supporting weight and there may be a need to adjust and increase stimulation.


There you go ladies and gentlemen. exercise could be what you need to spice things up in the sheets. If you have not been on an exercise program, start slowly. It is always important to consult a professional before getting started. This will ease the journey for you and help prevent exercise related injuries.

This is part one of a series I will be doing on sex education, be sure to sign up for our newsletter so yo don’t miss out on the next one.

A sports, exercise and wellness consultant. Check out her Instagram @muenikimani

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