Would you rather work out or let a sauna do the work for you?
You might be wondering how sitting in hot, dry heat inside a wooden box can be good for your health. For some, it might seem uncomfortable or unappealing. But here’s the deal: Sauna bathing mimics exercise and has several health benefits.
High temperatures put the body through stress, which in turn elevates your heat shock proteins and can prevent some types of diseases. For example, a study shows using a sauna two to three times each week reduces the odds of sudden cardiac death by 30%.
Research spanning the past several decades has found that saunas provide pain relief, alleviate symptoms of depression, and improve heart health. You will also find you can experience improved circulation, lower blood pressure, and reduced joint and muscle stiffness — all because of your time in the sauna.
So how should you start? If you are new to it, try short sessions. Think around 10 to 15 minutes. Doctors suggest a sauna’s benefits plateau at 30 minutes, so consider keeping your time capped at a half-hour.
According to the American College of Sports Medicine, your bathing temperature should hover between 155 and 170 degrees.
Of course, drinking alcohol before or during sauna time is a big no-no. If you do, increase your risk of dehydration, hypotension, arrhythmia, and even sudden death. And speaking of dehydration, drinking plenty of water afterward is important to replace lost fluids.
If you are pregnant, have heart disease or kidney disease, or are using medications for cardiovascular disease, speak with your primary care physician before using the sauna. It’s all about staying safe.