New research suggests that while exercise remains the cornerstone of cardiovascular well-being, incorporating sauna sessions into a workout routine can offer supplementary benefits for heart health, with some studies even showing a more significant impact on certain markers than exercise alone. This emerging evidence challenges previous assumptions and highlights the potential of heat therapy as a valuable adjunct to physical activity.
The Science Behind Sauna and Cardiovascular Health
When you step into a sauna, your body undergoes several physiological responses similar to those experienced during moderate-intensity exercise. Your heart rate increases, blood vessels dilate, and circulation improves. Studies indicate that sauna use can elevate your heart rate to levels comparable to a brisk walk or light jog, sometimes reaching 100-150 beats per minute during a session. This “cardiovascular workout” strengthens the heart’s ability to pump blood and reduces stress on the cardiovascular system.
How Saunas Mimic Exercise Benefits
The heat exposure in a sauna enhances circulation and oxygenation by promoting vasodilation, the widening of blood vessels. This dilation helps deliver oxygen and nutrients more efficiently to muscles and organs, and it also contributes to reduced blood pressure. Regular sauna use has been linked to lower blood pressure, improved arterial function, and a reduced risk of heart disease, echoing the benefits of consistent exercise.
Saunas also trigger hormonal changes, including an increase in norepinephrine, similar to levels induced by maximal physical activity. They can also improve endothelial function (the health of the inner lining of blood vessels), reduce arterial stiffness, modulate the autonomic nervous system, and positively influence circulating lipid profiles.
Recent Research Findings: Exercise Plus Sauna
While exercise has long been recognized as the gold standard for cardiovascular health, recent randomized controlled trials have investigated the combined effects of exercise and sauna bathing.
Synergistic Effects on Cardiorespiratory Fitness, Blood Pressure, and Cholesterol
A study conducted by researchers from the University of Jyväskylä in Finland, published in the American Journal of Physiology, compared the effects of exercise alone versus exercise combined with post-workout sauna sessions in sedentary middle-aged adults with at least one cardiovascular disease risk factor. The participants were divided into three groups: exercise only, exercise plus 15-minute post-exercise sauna sessions, and a control group.
The findings revealed that while both intervention groups showed improvements compared to the control group, the exercise-plus-sauna group experienced more significant increases in cardiorespiratory fitness (CRF), greater decreases in systolic blood pressure, and lower total cholesterol levels compared to the exercise-alone group. This suggests a supplementary effect of sauna bathing when combined with exercise, acting synergistically to improve cardiovascular function.
Understanding Cardiorespiratory Fitness (CRF)
Cardiorespiratory fitness (CRF) is a crucial indicator of overall physical health and functional capacity, representing the body’s ability to deliver oxygen to muscles and organs during physical activity. Higher CRF levels are associated with a decreased risk of heart disease and mortality. The study’s results indicate that for individuals with lower CRF, exercise followed by sauna sessions can lead to greater improvements in CRF than exercise alone. Even for those with high CRF, adding sauna bathing to their routine may further reduce the risk of heart-related death.
Impact on Blood Pressure and Cholesterol
Previous research has consistently shown that regular sauna use can lower blood pressure. However, the combination of exercise and sauna appears to amplify this benefit. A study found that using a sauna for 15 minutes after a workout, three times a week, resulted in a more significant improvement in blood pressure than exercise alone. Similarly, while both exercise and sauna can independently improve cholesterol levels, combining them has a more pronounced effect, particularly on increasing beneficial HDL cholesterol.
Long-Term Observational Studies on Sauna Use
Beyond the direct combination with exercise, long-term observational studies, particularly from Finland where sauna use is a deeply ingrained cultural practice, have consistently linked frequent sauna bathing to significant cardiovascular benefits and increased longevity.
Reduced Risk of Cardiovascular Events and Mortality
A prospective cohort study, known as the Finnish Kuopio Ischemic Heart Disease Risk Factor Study, followed over 2,000 middle-aged men for more than 20 years. The study revealed a clear “dose-effect relationship”: the more often men used a sauna, the lower their risk of sudden cardiac death, fatal coronary heart disease, and fatal cardiovascular disease.
Specifically, men who enjoyed a sauna two or three times a week had a 23% lower risk of experiencing a fatal episode of coronary heart disease or cardiovascular disease compared to those who took only one sauna a week. This benefit was even more pronounced for men who used the sauna four to seven times a week, who showed a 48% lower risk of similar incidents. The study concluded that increased frequency of sauna bathing is associated with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality.
Broader Health Implications
Beyond direct cardiovascular benefits, regular sauna bathing has been associated with a reduction in the risk of other vascular diseases, such as high blood pressure and neurocognitive diseases, and nonvascular conditions like pulmonary diseases. It can also help ameliorate conditions such as arthritis, headaches, and flu symptoms.
How Saunas Complement a Fitness Routine
While saunas offer similar physiological responses to moderate exercise, they are not a complete replacement for physical training. Instead, adding sauna sessions can effectively complement an existing fitness routine by supporting recovery and adaptation. The heat promotes blood flow, which aids in flushing out metabolic waste and reducing inflammation, thereby speeding up muscle recovery and reducing soreness after intense workouts.
Recommendations for Integrating Sauna into Your Routine
For optimal health benefits, it is generally recommended to use a sauna 3-5 times per week for sessions lasting between 15-30 minutes. Beginners should start with shorter sessions and gradually increase the duration as their body adapts to the heat.
It is crucial to consult with healthcare providers before starting a sauna routine, especially for individuals with existing cardiovascular conditions or those taking medications. Staying properly hydrated is also essential when using a sauna. While generally safe, alcohol should be avoided when sauna bathing, and it is advisable not to bathe alone to minimize any potential risks.
In conclusion, emerging research strongly supports the notion that adding regular sauna sessions to a workout routine can significantly enhance heart health, offering benefits that go beyond exercise alone, particularly in improving cardiorespiratory fitness, blood pressure, and cholesterol levels.