The Science Behind Sauna Bathing and Exercise: A Game-Changer for Your Health

A groundbreaking study has revealed that combining sauna bathing with exercise can significantly enhance fitness levels beyond what exercise alone can achieve. This discovery is crucial because fitness levels are a key independent risk factor for overall mortality and heart disease. Before diving into the latest research, let's explore existing studies to understand the context.

The Science of Sauna Bathing and Exercise

Both exercise and sauna bathing introduce stress to our bodies, signaling cells to become more efficient in managing this stress. This process, known as hormesis, helps build resilience. While exercise increases heart rate through muscle exertion, sauna bathing raises heart rate—up to 150 beats per minute—without requiring skeletal muscle activity. This means the body experiences stress in a unique way that complements traditional workouts.

What the Evidence Says

A comprehensive review by the Mayo Clinic analyzed data on Finnish saunas and exercise, uncovering impressive findings:

• 47% reduction in high blood pressure risk

• Decreased risk of heart attacks

• 62% reduction in stroke risk

• 66% reduction in dementia risk

• Greater health benefits when combining sauna bathing with exercise compared to exercise alone

These findings have generated excitement, but there’s a key limitation: much of the data comes from observational studies. Such studies analyze population trends but cannot fully eliminate external factors—such as socioeconomic status and overall health-conscious behaviors—that may influence results.

The Breakthrough Study

To address this gap, a randomized controlled study published in July 2022 examined the combined effects of exercise and sauna bathing on cardiovascular health.

Study Details:

• Participants: 48 individuals (ages 30-64) from Finland, all leading sedentary lifestyles with at least one heart disease risk factor (e.g., high cholesterol)

• Duration: 8 weeks

• Protocol:

  • Exercise Group: 3 weekly 60-minute sessions (10-minute warm-up, 20-minute resistance training, 30-minute aerobic exercise)

  • Exercise + Sauna Group: Same routine, followed by a 15-minute sauna session (starting at 65°C, increasing by 5°C every two weeks)

Key Findings

Fitness Levels:

Initially, the sauna group was less fit than the exercise-only group. By the end of the study, they reached the same fitness levels. However, due to their lower starting point, it is unclear whether sauna bathing directly enhances fitness beyond exercise alone.

Blood Pressure:

The sauna group experienced a significant reduction in blood pressure compared to the exercise-only group, suggesting added cardiovascular benefits.

Cholesterol Levels:

Total cholesterol also decreased significantly in the sauna group compared to the exercise-only group, reinforcing its potential for improving heart health.

What This Means:

While the study’s small sample size and short duration call for further research, the findings suggest that sauna bathing may amplify the cardiovascular benefits of exercise, particularly in reducing blood pressure and cholesterol.

Is Sauna Bathing Safe?

Sauna bathing is widely regarded as safe for most individuals, including those with stable heart disease. However, if you have concerns about your heart health—such as uncontrolled blood pressure, high cholesterol, or chest pain—consult a doctor before incorporating sauna sessions into your routine.

Unanswered Questions

Although the benefits of sauna bathing are evident, the exact mechanisms remain unclear. One theory suggests that heat shock proteins, activated during sauna use, play a role. However, research testing molecules that activate these proteins has not yet confirmed this connection.

Additionally, questions remain about the best type of sauna—Finnish vs. infrared—and whether hot showers could provide similar benefits. More research is needed to answer these intriguing questions.

Conclusion

Current evidence suggests that combining sauna bathing with exercise provides greater benefits than exercise alone, particularly for cardiovascular health. While further studies are needed, sauna bathing appears to be a powerful addition to any fitness regimen, helping to improve blood pressure, cholesterol, and overall well-being.

So, should you hit the sauna after your workout? Based on the latest science, it might be one of the best decisions you can make for your health!

Research sources:
https://pubmed.ncbi.nlm.nih.gov/35785965/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6763680/
https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
https://onlinelibrary.wiley.com/doi/full/10.1111/acel.13328