Can Sex Really Count as Cardio? Unveiling the Truth

In today’s fast-paced world, balancing work, errands, and social life leaves little room for self-care. Multitasking becomes a daily habit, whether it’s grabbing lunch while answering emails or listening to podcasts while doing the dishes. But what about sex—can it be considered a form of exercise?

Understanding Exercise Requirements

The American Heart Association (AHA) advises adults to aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity, or a combination of both each week for optimal health. Activities like brisk walking or dancing fall into the moderate category, while running or swimming are vigorous.

Sex as a Cardio Workout

Professor Donald Manlapaz, a physical therapist and Doctor of Philosophy in Physiotherapy, suggests that while physical movement during sex can count as a workout, the impact differs by intensity and duration. On average, a man’s heart rate during sexual activity rarely exceeds 130 beats per minute, classifying it as a mild to moderate form of exercise.

A sports scientist from the University of Santo Tomas concurs, stating that sex induces physiological changes similar to those experienced during physical activity, invoking the body’s response in a manner not too dissimilar to other workout practices.

The metabolic equivalent of task (METs) offers another perspective on sex’s fitness impact. Activities burn between 3 to 5.9 METs to be classified as moderate. Sex typically clocks in around 3.5 METs, akin to dancing or playing light games, translating to roughly five calories burned per minute.

Benefits of Sex Beyond Calories

Beyond the caloric burn, sex offers health benefits similar to exercise. It can improve blood pressure and overall heart and lung function. Dr. Hubert Philippe Co, a physical medicine and rehabilitation specialist, explains that sex triggers the release of endorphins and dopamine, enhancing overall well-being. This rush of happiness is comparable to the “runner’s high” experienced post-run.

Risks and Precautions

Like any physical activity, sex comes with risks. Injuries can occur due to awkward postures, lack of flexibility, or exceeding one’s physical limits. To prevent injuries, treat sex as you would any other exercise. Warm up, communicate with your partner, and respect your body’s limitations. Listen to any discomfort and pause if necessary.

When Sex Doesn’t Meet Fitness Goals

While sex can contribute to one’s fitness routine, it may not sufficiently meet certain exercise criteria. The duration and frequency of sexual activity generally don’t produce the same long-term physiological benefits as consistent workouts such as running or strength training. The AHA’s guidelines suggest 150 minutes of moderate activity weekly. Relaying on sex alone to hit this target may require more intensity or longer sessions.

Professor Manlapaz draws a comparison to exergaming, where mere participation in games doesn’t necessarily equal comprehensive fitness. Similarly, sex must reach a certain threshold of exertion to qualify as substantial exercise.

Maximizing Sex as Exercise

If you seek to treat sex as part of your exercise regimen, focus on activities that increase heart rate and engage muscles. Choose positions that require movement, such as standing or kneeling, to activate more muscle groups.

Intensity matters as well. Strive for routines where your heart rate increases and you breathe faster. Aim for at least 10 minutes of such activity to make it count as a workout. However, sex should not wholly replace structured workouts tailored to your specific fitness goals.

Alternative Ways to Stay Active

Engaging in other physical activities alongside sex ensures a more comprehensive fitness routine. Consider activities you both enjoy, such as hiking, biking, or strolling around a park. Household chores can also be turned into opportunities for physical exertion. Tackle deep cleaning, garden together, or even rearrange furniture for a refreshing routine.

The key is consistency and enjoyment. Any form of physical activity can contribute to your overall well-being. Find modes that suit your schedule and keep you motivated.

Conclusion

Sexual activity can indeed be considered a form of exercise, with moderate cardiovascular benefits and gastrointestinal caloric burn. However, it should be part of a broader fitness plan to meet specific health objectives. Incorporate other forms of physical activity to ensure a well-rounded routine that supports mental and physical health.

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