21 Health Benefits of Having Sex with Your Spouse Frequently

There’s something deeply comforting about the closeness you share with your spouse… the kind that builds slowly, sweetly, through touch, laughter, and those quiet moments when you both feel safe enough to unwind.

Physical intimacy isn’t just about passion—it can weave emotional ease into your days, steady your mood, and even support your overall well-being. And yes, the health benefits of having sex show up in surprising ways!

Some are small, subtle shifts; others feel bigger, like a renewed sense of connection that lingers long after the moment ends. It’s amazing how shared affection can soothe stress, spark joy, and make everyday life feel just a little softer, a little lighter.

What is the importance of sex in relationships?

Sex isn’t always necessary, but it can be an important part of a healthy, fulfilling relationship. How important it is can vary from one individual to the next. Some people may feel that having a sexual connection with their partner is vital. Others may feel that other types of intimacy and connection are more important. 

Some of the reasons that you might feel that sex is important in a relationship include:

• Feeling closer to your partner
• Showing affection to your partner
• Finding it fun and pleasurable
• A desire to have children
• Feeling confident and sexy
• Relieving stress

How often do married couples have sex?

A 2015 study found that general well-being is associated with sexual frequency, but only to an extent. Relationship satisfaction improved progressively from having no sex up to having sex once a week, but did not improve further (and decreased somewhat) beyond this point.

One sexual encounter per week is pretty consistent with the current average. However, our increasingly busy lives may be getting in the way of having more sex. Compared to the frequency of sex in the 1990s, adults in 2010 had sex nine times less per year.

The ideal frequency for having sex

The ideal frequency of having sex entirely depends on the kind of time and relationship you have. However, the study mentioned above does provide some statistics regarding sexual frequency. 

Here’s an average sexual frequency:

• Average adult: 54 times per year (about once per week)
• Adults in their 20s: Around 80 times per year
• Adults in their 60s: 20 times per year

Although frequency often decreases with age, sexual activity in older adults remains important. In general, older married couples tend to have sex more often than unmarried peers within the same age group.

Is daily sex good for health?

Having daily sex is fine and beneficial for your overall health. Be it good cardiovascular health or vibrant skin, sex is the best way to keep your relationship alive, exciting, and intimate. Engaging in regular intimacy can strengthen emotional bonds and contribute to overall happiness in a relationship.

Sex fulfills your physical needs and establishes an emotional connection between the two partners in a relationship. The emotional connect factor is more important for women than for men. 

While sex offers numerous benefits, it’s essential that intimacy feels mutual and voluntary, respecting both partners’ comfort and desires. It is okay for you to restrict the number of times you have sex in a day or week. 

This is because it does not always happen that both partners want to have sex simultaneously or as frequently as the other one. Moreover, it is the willingness of both partners that makes the sexual act more gratifying and enjoyable. Forcing someone to have sex is known as sexual coercion and is not advisable.

21 health benefits of having sex with your spouse frequently

Sharing intimacy with your spouse can bring comfort, closeness, and a sense of emotional warmth that spills into everyday life. It can lift your mood, ease tension, and help you feel more connected, both physically and emotionally; sometimes in ways you didn’t even expect.

Here are 21 health benefits of having sex that can make you want to have sex with your sexual partner frequently.

1. Releases stress

One essential research point is that couples who have sex regularly cope better with stressful situations.

During sex, our bodies produce dopamine, endorphins, and oxytocin– all of which help in de-stressing, elevating moods, and promoting desire. Cuddling after sex also reduces the body’s level of the hormone secreted whenever you’re stressed. 

Stress has become one of the most evident aspects of our adult lives, and even though sex acts as a great stress buster, the problem is that stress often leads to a further descent into sexual intimacy. 

Therefore, you and your spouse must ensure that you do not allow stress to erode your relationship.

• Note this: Consistent intimacy can create a natural emotional buffer, helping both partners feel calmer, safer, and more supported during overwhelming moments that might otherwise trigger distance or tension.

2. Lower your blood pressure

Forms of physical contact or intimacy can significantly improve your blood pressure. Frequent physical intimacy may contribute to healthier blood pressure levels, benefiting overall cardiovascular health.

• Note this: Regular closeness encourages your body to relax more deeply, which supports steadier blood pressure over time and strengthens your overall ability to handle everyday emotional or physical demands.

3. Cut the risk of cancer

Another health benefit of sex is that it reduces the chances of developing cancer, particularly prostate cancer among men. This clears the prostate of toxins that could linger in and trigger cancerous issues later on.

This is an excellent reason to have frequent sex with your partner.

• Note this: By keeping the reproductive system functioning smoothly and reducing toxin buildup, regular intimacy may play a surprisingly protective role in long-term health for both partners.

4. Helps you fight cold and flu

Antigens, such as immunoglobulin A, are released during activity, helping to fight common colds and even the flu. The release of more antigens means stronger immunity and a healthier body.

• Note this: When your immune system is consistently supported through intimacy, your body responds more efficiently to infections, giving you greater resilience and quicker recovery from everyday illnesses.

5. Sleep better

Suffering from insomnia? 

You know what to do! Sex, like exercise, increases your heart rate, which helps the body relax. Feel-good hormones are released, promoting better sleep and rest. This is one of the major benefits of sex in marriage.

• Note this: Better sleep improves mood, lowers irritability, and enhances emotional closeness, making regular intimacy a gentle yet powerful way to support your nightly rest and daily energy levels.

6. Get regular periods and erase cramps

Women, if you face irregular periods, it could be due to a hectic lifestyle. Reduced levels of stress can also have a positive impact on your menstrual cycle.

More good news: it can even help period pain diminish considerably.

Last but not least, another health benefit of sex is that it regularly reduces pain due to the release of endorphins and increases your tolerance to pain.

• Note this: Consistent intimacy can help your body regulate hormones more effectively, easing discomfort, supporting cycle stability, and reducing the physical tension that often intensifies menstrual symptoms.

7. Prevent a heart attack

Sex is enjoyable cardio. It helps our bodies burn calories, improving overall heart health. Research indicates that having sex at least three times a week could lower your chances (by half) of having a heart attack or stroke.

The only thing to remember is that sex must remain a frequent activity this way. It would help you reduce the chances of suffering from a heart attack. However, infrequent sex also has a counter effect that can strain your heart’s blood flow.

• Note this: When sex is a regular part of your life, your cardiovascular system benefits from improved circulation, reduced stress, and healthier blood flow—all essential for long-term heart protection.

8. Driveaway depression

While sex with your spouse over time can take away from the thrill and excitement of physical intimacy, it can still positively affect your mind. Sex causes your brain to release feel-good chemicals that lift your mood.

The body’s key antidepressant chemical (or happy hormone), Serotonin, is released during the activity that makes people happy, joyous, and relaxed. More sex equals more serotonin & no depression.

• Note this: Emotional connection during intimacy can help you feel grounded and valued, creating an uplifting sense of closeness that naturally counters sadness and emotional heaviness.

9. Look younger and attractive

Having regular sex can make you look younger than your age. Men and women with an active love life enjoy numerous youth-enhancing effects and appear at least 7 years younger than their actual age. Additionally, it even enhances your appeal.

The frequent sexual activity makes your body release a chemical called pheromones that increase your appeal & make you look attractive.

• Note this: Healthy intimacy boosts circulation and hormonal balance, which contributes to a natural glow, improved confidence, and an overall more refreshed, energized appearance.

10. Spur your self-esteem

People who have sex regularly feel more confident about themselves and their bodies.

A key benefit is that sex improves your self-esteem and makes you feel great. Regular sex can boost your cognitive functions and memory performance, which helps you perform better in other aspects of your life.

• Note this: Feeling desired by your partner reinforces self-worth, which can positively influence how you show up at work, in relationships, and in your daily decisions.

11. Sex decreases the risk of prostate cancer

Regular sex may protect your man from developing prostate cancer. According to some data, men who ejaculated at least 4 or 5 times per week had a significantly lower risk of prostate cancer than those who had just four or five ejaculations a month.  

Researchers from Nottingham University have also found that men in their 50s who enjoy a regular sex life in their 50s have a lower chance of developing prostate cancer. Why? When you have sex, you clear the toxins from the prostate, and it’s these toxins that can linger and develop into cancer.

• Note this: Maintaining regular sexual release supports healthier prostate function, promoting longevity and reducing the likelihood of developing serious long-term health complications.

12. Sex helps men stay in shape

Sex is a cardio activity, which means that you will burn calories during sex. So, the longer you last or the more ferocious your sexual activity, the more calories you burn, and the more fat you keep away from your body, which will keep you happier and healthier. Which is one of the crucial health benefits of having sex?

• Note this: While it shouldn’t replace exercise, consistent intimacy helps keep the body active, energized, and engaged, contributing to overall fitness and better physical endurance.

13. Sex improves his immune system

If you want to take fewer sick days, get sexually active! People who have sex develop higher defenses against germs and viruses, which means fewer coughs, colds, and other viral illnesses!

People who have sex even as little as once per week have higher antibodies in their system! So if you want to maximize productivity and be the best, you can stay healthy by having regular sex!

• Note this: Regular sexual activity gives the body small but meaningful immune boosts, helping you stay healthier, miss fewer days of work, and maintain emotional steadiness.

14. Sex boosts your brain

We all know that one of the reasons why sex gives everybody a certain glow and a boost in energy is because it increases the blood flow everywhere. Increased blood flow not only heightens sensitivity but also facilitates the distribution of glucose throughout the body, thereby boosting energy levels.

Perhaps this is why you have a spring in your step after you’ve enjoyed an intimate moment with your spouse. But it also aids productivity and increases focus.

As if that wasn’t enough already, studies have shown that sexually active adults have a better memory than those who are not.

• Note this: The mental clarity and elevated mood that follow intimacy can support your productivity, creativity, and overall cognitive sharpness throughout the day.

15. Sex prolongs life

According to studies, people who climaxed as little as three times per week had a fifty percent reduced chance of dying for ANY medical reason than those who only climaxed once per month! Incredible as it might sound, it’s time to get your man in the sack and then remind him how you’ve saved his life!

• Note this: A combination of hormonal balance, reduced stress, and stronger cardiovascular health may explain why regular intimacy supports a longer, healthier lifespan.

16. Get softer skin

The increased blood circulation that occurs during sex is good, but that’s not all!

Sex orgasm, in particular, triggers healing hormones such as DHEA (a growth hormone) and endorphins, which help heal damaged skin.  

So, to make the most of the health benefits of having sex for females, make sure to include regular sex so that you can enjoy the hormones that promote soft, healthy skin and shiny hair!

• Note this: The glow you feel after intimacy isn’t accidental—your body releases healing compounds that support smooth skin, strong hair, and a fresher overall appearance.

17. It keeps you happy

As we have stated in the points mentioned above, sex not only helps you fight depression and release stress, but it can also keep you happier than people who do not have regular sex. 

A study conducted in China in 2015 states that regular, enjoyable sex can make you happier than people who have unwanted sex and irregular sex. It also suggests that people with one sexual partner are the happiest.

• Note this: Feeling emotionally connected and sexually satisfied can soften stress, lift your spirit, and deepen your sense of joy in both your relationship and daily life.

18. It tones your muscles

While regular sex can burn calories and engage various muscle groups, it should complement, not replace, other forms of physical exercise. Sex can be enjoyable, and if you can try the correct positions, it can help you tone your core, hips, thighs, calves, and torso.

You can try sex swings if you want to get into the ultimate fitness mode. The hormonal responses during intimacy can contribute to overall well-being and physical vitality.

• Note this: While not a workout replacement, sex keeps your body moving in meaningful ways, helping maintain flexibility, strength, and overall physical vitality.

19. It enhances your sense of smell

This is a lesser-known fact about regular sex. After sex, a hormone called prolactin is released by the brain that increases the production of nerve cells in the brain responsible for the sense of smell. 

So sex can heighten your sense of smell, and since smell and taste are correlated, there is a good chance that it can also improve your sense of taste.

Do you need to know more about the health benefits of having sex daily?

• Note this: Heightened senses can subtly enhance daily pleasures—from food to emotional connection—strengthening your overall sensory experience and enjoyment of life.

Watch this video in which Steph Anya, LMFT, shares fun ways to build intimacy:

20. Sex makes your relationship stronger

If you want to know the benefits of sex in marriage, here is one that can drive you to have regular sex. 

People do not realize the importance of sex in marriage. Enjoyable sex in marriage is only possible through open and honest communication. Strong communication between partners not only helps in good sex, but it also improves the relationship.

Couples who have honest communication tend to have more post-sex pillow talk, which increases intimacy and helps grow their bond more potent and profound.

• Note this: The emotional vulnerability shared during and after sex fosters trust, warmth, and teamwork—key ingredients for a strong, lasting, emotionally satisfying relationship.

21. Frequent sex helps you conceive easily

One of the benefits of sexual intercourse as a couple is that you can increase your partner’s chances of getting pregnant. Frequent sexual activity can align with ovulation cycles, increasing the likelihood of conception. However, individual factors also play a significant role.

Regular sex makes the pelvic muscles strong and keeps the vagina healthy. When you have regular sex after marriage, you don’t miss the ovulation period. During ovulation, the uterus thickens, which helps in supporting a probable pregnancy. 

Having sex regularly makes it easier for women to get pregnant and sustain the pregnancy.

• Note this: Intimacy keeps the reproductive system functioning smoothly, increases conception chances, and supports a healthier pregnancy by maintaining hormonal balance and pelvic strength.

In a nutshell

It’s comforting to remember that intimacy with your spouse isn’t just about physical closeness… it’s about feeling seen, supported, and emotionally held. The health benefits of having sex are simply a bonus sprinkled on top of the connection you’re already nurturing together.

When you share touch, laughter, or those quiet moments that make everything feel a little easier, you’re building something meaningful. So take your time, enjoy each other, and let this closeness strengthen not just your relationship, but the everyday rhythms of your life.

Marriage.com Assessment

Relationship Test: What Help Does Your Relationship Need Most Right Now?

If your relationship feels off balance, if communication feels harder, connection weaker, or tension more frequent, this assessment can help you understand what’s happening beneath the surface. Grounded in relationship psychology and evidence-...

Questions: 20 | Last updated: Nov 18, 2025

Sample Question

When you and your partner talk about something important…

We listen with care — even hard talks feel safe and productive

We try to talk, but lately emotional closeness feels harder to reach

I want to be open, but part of me still guards my heart

Our discussions sometimes spiral or end unresolved

It’s hard to feel close because our physical intimacy hasn’t felt strong lately

We often see things differently about goals or priorities

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Rachael Pace Author

Rachael Pace is a noted relationship writer associated with Marriage.com. She provides inspiration, support, and empowerment in the form of motivational articles and essays. Rachael enjoys studying the evolution of loving partnerships... Read more and is passionate about writing on them. She believes that everyone should make room for love in their lives and encourages couples to work on overcoming their challenges together. Read less