September 5, 2025, 3:47 pm | Read time: 9 minutes
Sex is fun and also healthy. But why exactly? What happens in our bodies during sex that not only makes us happy but also sustainably benefits our health? And what role does sex play as we age, when our bodies and needs change? Dr. Christoph Pies, author and urologist, and Dr. Heidi Gößlinghoff, gynecologist and mentor for women and couples with unfulfilled desires for children, provide insights.
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What Makes Sex So Healthy?
Stress Reduction
Sex is one of the most enjoyable ways to relieve stress. During sex, the stress hormone cortisol significantly decreases, while the body releases happiness hormones like endorphins and the bonding hormone oxytocin. The result is inner calm, satisfaction, and relaxation.
Improves Sleep Quality
The hormones released after orgasm not only promote relaxation but also improve sleep quality. You fall asleep faster and sleep more deeply and restfully overall.
Cardiovascular Training
During intercourse, heart rate increases, muscles work, and circulation improves. The effect is similar to a light endurance session, comparable to a walk. This keeps your cardiovascular system fit, your blood vessels more elastic, and improves oxygen supply throughout your body.
Enhances Well-being
While sex is not a substitute for exercise, it can increase your desire to move. The release of happiness hormones makes you feel more motivated and energetic, boosting your motivation for more activity in everyday life.
Hormonal Balance
Sex has a regulatory effect on the hormonal balance. In women, it stabilizes estrogen and progesterone levels, which are important for skin, bones, and mood. Men benefit from a stabilized testosterone level, which maintains energy, muscle strength, and libido.
Strengthens the Immune System
Regular sex has been shown to strengthen the body’s defenses, as it increases the production of antibodies like immunoglobulin A (IgA), which protect against infections. Additionally, during intercourse, foreign bacteria enter your body through saliva and other bodily fluids, stimulating your immune system.
Promotes Weight Loss?
Sex can only support weight loss, as you burn an average of about 60 to 100 calories during half an hour of sex.
Can Regular Sex Prevent Certain Diseases?
“An active love life can significantly reduce the risk of various diseases. The heart and blood vessels benefit from the physical activity and increased circulation during sex, which is why men with regular sex have a lower risk of heart attacks. The psyche is also strengthened, as the endorphins and the bonding hormone oxytocin released during sex have a mood-lifting effect and can particularly alleviate depressive moods in women,” explains Dr. Gößlinghoff.
“Furthermore, regular sex supports the immune system. Those who are sexually active produce more antibodies and can better fend off infections like colds. High blood pressure can also be positively influenced, as blood pressure values can stabilize through intercourse. Finally, the body’s own happiness hormones act as natural painkillers. They relieve headaches, menstrual cramps, and other mild pains, contributing to overall well-being.”
Also interesting: What happens in a man’s body when he hasn’t had sex for a long time
How Often Is “Regular”?
“Regularity is very individual and depends on desire, life circumstances, and partnership. For the positive effects, it’s less about the exact frequency and more about the fact that sex takes place at all and is enjoyable,” clarifies urologist Dr. Pies. “Since the question of frequency is often discussed, I would like to address the data: Younger couples (under 30) have sex on average once or twice a week. As age increases, frequency usually decreases. For those aged 40 to 50, it’s about two to three times a month, and for those over 60, even less frequently. According to data from the General Social Survey (GSS), a representative U.S. study, most couples have sex about one to four times a month.”1
What Role Does Orgasm Play in Health?
The orgasm is not only the peak of pleasure but also of positive physical effects. During orgasm, there is an intense release of endorphins and oxytocin, which reduce stress, trigger feelings of happiness and deep satisfaction, and improve sleep quality.
Also interesting: Circumcision apparently changes the penis microbiome
Should I Always Reach Orgasm?
“That’s not necessarily required or realistic,” explains Dr. Pies. “Even the journey to orgasm is healthy, as increased circulation, muscle activity, and hormone releases already have positive effects. However, orgasm brings additional benefits, such as stronger pain relief and deeper relaxation.”
Is Kissing Particularly Healthy?
Kissing strengthens the bond between sexual partners, exercises facial muscles, reduces stress, and provides a small immune boost through saliva exchange. Additionally, your body releases a lot of dopamine, the so-called reward hormone, when kissing.
Is Masturbation as Healthy as Intercourse?
Also interesting: The health benefits of masturbation for women
Masturbation also has many health benefits and is by no means just a substitute but a valuable form of sexuality. An orgasm during solo sex triggers the same hormone cocktail as partner sex. At the same time, masturbation strengthens body awareness and helps you better understand your own needs.
The Positive Effects of Sex on Women’s Health
Pelvic Floor Training
“Sex promotes health in women in many ways and supports both body and well-being,” says Dr. Gößlinghoff. “A particularly important effect is the strengthening of the pelvic floor. During intercourse, the pelvic floor muscles are activated, similar to targeted training. A strong pelvic floor prevents issues like incontinence, supports the stability of internal organs, and contributes to a better body feeling.”
Vaginal Circulation
The circulation of the vaginal wall also benefits from sexual contact. Good circulation ensures that the tissue is better supplied with oxygen and nutrients, promotes natural lubrication, and can thus reduce vaginal dryness. This advantage often becomes more relevant with age or after menopause.
Pain Relief
Moreover, sex can alleviate menstrual discomfort. Orgasms trigger muscle contractions and the release of endorphins, which have antispasmodic effects and can reduce pain. Tensions and discomfort during the period are often significantly alleviated.
Hormonal Balance
Regular sexual activity supports the stability of estrogen levels, which positively affects the heart, bones, and skin. Women who remain sexually active benefit not only from physical fitness but also from a hormonal protective factor that enhances overall well-being.
Special Benefits for Women Post-Menopause: Helps with Libido Loss and Vaginal Dryness
“Post-menopause, the estrogen level drops, leading to various physical changes. Many women notice reduced lubrication, or vaginal dryness, as well as libido loss or pain during intercourse. The tissue in the vaginal wall also becomes less elastic, and issues like irritation or tension are more common,” explains Dr. Gößlinghoff. “Regular sex can be particularly valuable during this life stage. Sexual activity stimulates blood flow to the vaginal mucosa, keeping the tissue elastic and supporting the natural moisture of the vagina. The associated lubrication can significantly reduce discomfort during intercourse and even prevent pain. At the same time, sex also affects the psyche, as closeness, intimacy, and pleasure enhance well-being and can partially compensate for libido loss.”
Also interesting: How the vagina changes through menopause
Tips for Fulfilling Sex Post-Menopause
Vaginal Gels
Lubricating gels or hormone-free moisturizing creams support natural lubrication and make intercourse more comfortable. An extended lovemaking session is also helpful, as it allows arousal to build slowly and can enhance the sense of pleasure.
Alternative Practices
Additionally, it may be worthwhile to explore alternative forms of intimacy. Cuddling, caressing, massages, or other sensual touches can be just as satisfying, especially if penetration is temporarily uncomfortable.
Can Sex in Old Age Also Have Negative Effects on Women’s Health?
Sex in old age is healthy but often associated with an increased risk of infections, such as urinary tract infections. However, with good intimate hygiene and appropriate protection, this risk can be significantly reduced, allowing sexuality to remain safe and enjoyable.
The Positive Effects of Sex on Men’s Health
Testosterone Production
Testosterone is temporarily stimulated by regular sexual activity, while the long-term testosterone level is mainly influenced by age, lifestyle, and health.
Prostate Health
“The prostate also benefits from an active love life. Frequent ejaculations help relieve the gland and can reduce the risk of prostate cancer. At the same time, sexual activity acts like light cardiovascular training, as your circulation and heart rate increase, your blood vessels remain elastic, and your heart is naturally strengthened,” Dr. Pies points out.
Special Benefits for Older Men: Helps with Libido and Erection Problems
“For men, older age, typically from around 50 years, brings hormonal and physical changes,” says Dr. Pies. “Testosterone levels slowly decrease, affecting libido, potency, and muscle strength. Erectile dysfunction, reduced sexual performance, or a general decline in desire often occur. Additionally, age-related cardiovascular changes or circulation problems can impair sexual well-being. Regular sex can counteract these changes. Sexual activity promotes blood flow to the genitals, supporting erectile function and maintaining vascular health. The release of testosterone and happiness hormones stimulates energy, mood, and libido.”
Tips for Fulfilling Sex for Older Men
Exercise and Nutrition
For men, older age can bring certain challenges in their love life, such as slow arousal or occasional erectile problems. However, with some targeted measures, sexuality can still be fulfilling and pleasurable. Regular exercise and a healthy diet promote circulation and thus support erectile function.
Why Women Shouldn’t Settle for This Intimate Problem
How Menopause Changes the Vagina
Can Sex in Old Age Also Have Negative Effects on Men’s Health?
Excessive performance pressure plays a major role, especially for men. It can create massive stress and strain the love life. However, with a relaxed attitude and open communication, this can be effectively countered.
Conclusion
Sex and regular intimacy, in whatever form, are a delightful pastime and an effective way to keep body and soul healthy. The mix of closeness, pleasure, and hormonal fireworks acts like a holistic health program: stress melts away, the heart and immune system get going, and the soul recharges with security and lightness. Especially in old age, a fulfilling sex life can be a source of vitality, alleviate discomfort, and significantly improve quality of life.