Expert's opinion
The short of it is: sex is good for you. It’s not difficult to see why.
The long of it is that even science shows there are palpable benefits to your health if you have more sex, especially regularly and with a high-quality partner you’ve built trust, safety, and emotional intimacy. In addition, you can refer to a number of products to help increase the quality of sex.
Here’s why you might want to “do it” more, including 11 health benefits of sex supported by research.
11 Benefits Of Sex
- Better heart health
- Improved mood
- Improved sleep
- Natural pain relief
- Stress relief
- Improved immunity
- Improved mental health
- Heightened intimacy
- Heightened libido
- Stronger pelvic floor in women
- Reduced risk of prostate cancer in men
What Are The Health Benefits Of Sex?
Better heart health
Yes, having sex counts as cardio exercise. Sex is dubbed a highly physical activity, even according to a major systematic review[1] of many studies on sex.
This makes it great for cardiovascular health (heart health) on many levels: supporting healthier blood pressure, lowered inflammation, steadier heart rate, and more.
One national study[2] showed sex to be so beneficial to heart health that it could protect women from cardiovascular risk later in life (especially if the quality of the sex was good).
Improved mood
The act of having sex makes us feel good. This can translate to better mood and higher self-esteem, especially since sex creates an endorphin rush and improves our physicality.
One review of data on sexual activity[3] and its effect on quality of life showed that there was an unmistakable positive impact from having sex on long-term emotional, social, and physical health.
Interestingly, one review[4] showed that sexual dysfunction (in menopausal women) had a correlation with increased mood disorders, meaning sexual health could impact mood greatly—and vice versa.
Improved sleep
Having trouble sleeping? Try having more sex, one study suggests[5].
A lot of this has to do with subjective perception, according to the study. People feel like they are likely to sleep better if they have sex right before bed (no doubt because it makes them feel good)—and the research shows that because people believe this, it can actually work.
Natural pain relief
You could take a pill for headache relief. Or, science shows, some afternoon delight could bring you pain relief, too.
Having sex creates a rush of endorphins. A review of endorphins and their effects on the body[6] shows they can be powerful enough to provide full or partial relief for migraines and severe headaches—plus, many people subjectively report that sex or masturbation have substantially improved their pain issues, in some cases.
Stress relief
The same study on endorphins for pain shows they can greatly reduce stress, too. The endorphin rush from sex can thus be a great way to manage and improve stress levels.
Of course, be sure to also manage the issues in your life that are causing you stress. (Sex won’t make those go away.)
Improved immunity
Could having more sex mean we get sick less often? It’s possible that sex could boost immunity, according to some studies.
In one such study[7], it was shown that people (regardless of age, gender, or general sexual behavior) who had sex more than three times a month had a stronger immune response against COVID-19 infection.
Improved mental health
Once again, thanks to the endorphin rush it creates, there could be some mental health benefits to having sex as well: for depression, anxiety, and more symptoms, science shows.
Sexual expression is accepted as having powerful benefits for mental health according to Psychiatry and Sexual Medicine[8], a guide for clinical health practitioners.
Heightened intimacy
Having sex brings you closer to your partner. And not just physically—but emotionally, mentally, and possibly spiritually, too.
In one study[9], consistent sexual desire in a relationship was associated with stronger emotional intimacy and relationship satisfaction between heterosexual couples, and overall better relationship quality.
Heightened libido
According to WebMD, having sex can make you want to have even more sex: it’s the gift that keeps on giving.
Having sex ups your sex drive whether you’re a man or a woman. However, it can be especially helpful for women: keeping sex as a regular part of your life improves female sexual performance, helps sex feel better, and makes you want it more.
Stronger pelvic floor in women
Women also receive benefits of having more sex because it strengthens their pelvic floor. Working this muscle (which having sex can help do) is associated with higher sexual pleasure, higher libido, and an easier time reaching orgasm.
In one study on pregnant women[10], increased sexual activity was associated with stronger muscles for helping with labor. It also reduced the risk of stress-related urinary incontinence.
Reduced risk of prostate cancer in men
For men there are unique benefits to having sex as well. Research shows that a more active sex life means a healthier prostate and possibly a reduced risk of prostate cancer.
One piece of research showed[11] that if men had moderate amounts of sex (2-4 times per week) with a lower number of partners—indicating greater intimacy and emotional connection with one sexual partner, thus “higher quality” sex—they had a lower risk of getting prostate cancer.
Are The Health Benefits of Sex Same For All Genders?
Generally speaking, yes. However, the health benefits of sex may have slightly different impacts on men vs. women (or other genders) based on reproductive organs or other sex-based differences: such as impact on vaginal health vs. penile health, the prostate, pelvic floor, and more.
That said, some studies show[12] that the emotional and psychological benefits of having sex may vary depending on the gender identity of the person or how they were societally conditioned by gender growing up. For example men tend to experience more satisfaction in their relationships when sex frequency is stable and consistent, while women experienced more emotional satisfaction from sex of emotional intimacy was strong.
Tips To Have Healthy Sex
Having safe sex is, of course, an important key to having healthy sex. Always make sure you and your partner are aware of one another’s sexual health while communicating openly, honestly, and respectfully about it. Make sure you have been tested recently and use protection or other preventative methods to keep you and your partner safe during the act.
Communication before and during sex, about one another’s comfort or preferences, can also help make it a happy and pleasurable act for both— thus optimizing the health benefits of having sex, especially where mental and emotional health benefits are concerned. Consent is important, too: only two consenting partners will experience the health benefits of having sex.
Conclusion
You may want to have sex more if you want a higher quality of life and a wide range of health benefits: ones that won’t cost you a pill, supplement, or other expensive health product to experience.
All you really need is a happy, healthy, and willing partner! No matter your age or gender, the health benefits of sex are shown to make you fitter, and happier, and may even help you look (and feel!) younger and live longer.
Frequently Asked Questions
All types of sexual activity (as long as they are safe and consensual) can have benefits for your mental, emotional, and physical health. The more active and physical the sex, however, the more “cardiotonic” it will be and beneficial for your heart and muscular health specifically.
Studies consistently show that “good” sex, or sex quality, is better for you than how much you have and how many partners you have it with. (That applies to men as well.) Sex will have better health benefits (especially emotionally and mentally) if it is done with a trusted partner you’ve built safety and emotional intimacy with, especially for women—though studies show it has more impact for men, too.
Absolutely. Sex without a partner can provide similar health benefits as sex with a partner, such as pain relief, improved sleep, improved mood, heightened libido, and more.
No. Having sex adds health benefits to your life, but absence of sex doesn’t “take those benefits away.” But this depends. People who replace a lack of sex in their life with other sources of emotional, mental, or physical satisfaction— such as spirituality, therapy, exercise (like going to the gym), nutrition, and healthy relationships— can be (and are) just as healthy as people who have sex regularly or even more on average.