Regular exercise is widely recognized as a cornerstone of cardiovascular health, and recent research suggests that incorporating sauna bathing into your routine can amplify these benefits. This article explores the synergistic effects of exercise and sauna bathing on cardiovascular function, drawing upon scientific studies and expert insights to provide a comprehensive understanding of how these practices can improve your heart health.
The Science Behind Exercise and Cardiovascular Health
Physical activity and exercise training are well-documented strategies for preventing ailments and various diseases. Current health and exercise guidelines recommend 150-300 minutes of moderate-intensity physical activity spread across three to five sessions per week, in addition to resistance exercise at least twice a week. Exercise improves cardiovascular health by:
- Strengthening the heart muscle
- Improving blood circulation
- Lowering blood pressure
- Reducing bad cholesterol levels
- Increasing cardiorespiratory fitness (CRF)
A significant portion of the general population today has at least one cardiovascular disease (CVD) risk factor, such as obesity, elevated blood pressures, elevated cholesterol, family history of coronary heart disease, and smoking or a history of smoking. This underscores the importance of developing interventional strategies that target these groups.
The Benefits of Sauna Bathing for Heart Health
Saunas have been used for thousands of years for relaxation and general wellness. Sauna bathing involves spending time in a room heated by wood, electricity, or infrared light waves, with temperatures ranging from 158 to 212 degrees Fahrenheit. The dry heat of a typical sauna (10-20% relative humidity) induces heavy sweating and increases heart rate, mimicking the effects of low to moderate exercise. Sauna bathing offers several benefits for heart health:
- Lowering Blood Pressure: Regular heat therapy can lower blood pressure to a comparable, if not larger degree, than regular physical activity. Sauna bathing causes blood vessels to open, increasing circulation and reducing stress levels, which contributes to lower blood pressure.
- Improving Cholesterol Levels: Sweating can raise good cholesterol levels (HDL), improving your total cholesterol profile.
- Boosting Cardiovascular Respiratory Fitness (CRF): Sauna bathing following exercise is beneficial for both individuals with low and high CRF levels. For those with low CRF, exercise followed by 15 minutes in the sauna improves CRF more than exercise alone. For those with high CRF, adding sauna bathing to your workout routine can reduce your risk of heart-related death, including sudden cardiac death.
- Reducing Risk of Heart-Related Disease: Studies have shown that frequent sauna bathers have lower death rates from heart disease and stroke.
The Synergistic Effects of Exercise and Sauna Bathing
While both exercise and sauna bathing offer individual cardiovascular benefits, combining them can lead to even greater improvements. A study compared the effects of exercise and sauna bathing to regular exercise alone and found that:
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- Regular exercise improved CRF and body composition in sedentary adults with CVD risk factors.
- When combined with exercise, sauna bathing demonstrated a substantially supplementary effect on CRF, systolic BP, and total cholesterol levels.
- Participants who engaged in regular exercise and sauna bathing experienced greater changes in CRF, lower systolic BP, and lower total cholesterol levels compared to those who only exercised.
This suggests that sauna bathing is a valuable lifestyle tool that complements exercise for improving CRF and decreasing systolic BP.
A Closer Look at the Research
To further investigate the cardiovascular adaptations of regular exercise alone (EXE) compared to regular exercise and sauna bathing (EXS), a multi-arm randomized controlled trial (RCT) was conducted. The study included participants with at least one traditional CVD risk factor, who were randomly assigned to one of three groups:
- EXS: Guideline-based regular exercise and 15-minute post-exercise sauna
- EXE: Guideline-based regular exercise
- CON: Control group (sedentary)
The primary outcomes measured were blood pressure (BP) and cardiorespiratory fitness (CRF). Secondary outcomes included fat mass, total cholesterol levels, and arterial stiffness.
Study Design
The study followed Consolidated Standards of Reporting Trials (CONSORT) guidelines and was approved by the Central Finland Hospital District ethical committee. Participants provided written informed consent before participating.
Inclusion Criteria:
- Sedentary lifestyle (desk-bound job and less than 30 minutes of total physical activity per week)
- At least one traditional CVD risk factor, including:
- Total cholesterol level >239 mg/dL
- Family history of CHD (father <55 years or mother <65 years had premature CHD)
- Prestudy resting systolic BP (SBP) >139 mmHg and/or diastolic (DBP) >89 mmHg
- Obesity (body mass index (BMI) >30 kg/m2)
Exclusion Criteria:
- Sauna bathing more than once a week within the past 6 months
- Commuting to work via activities such as running or cycling
- Previous CHD and/or diabetes
- Any diagnosed and/or symptomatic CVD, musculoskeletal injury, or any other physical or mental condition within 6 months before the commencement of the study
Intervention
The intervention groups (EXS and EXE) exercised three times a week for 8 weeks. Each exercise session lasted 60 minutes and included:
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- 10-minute full-body warm-up
- 20 minutes of resistance exercise
- 30 minutes of aerobic exercise
Resistance training was a mixture of body weight and basic resistance training exercises, performed in a circuit fashion. Aerobic exercise was performed using Monark cycle ergometers, with intensity prescribed based on individual maximum heart rates.
After aerobic exercise, participants in the EXS group proceeded to the sauna room for 15 minutes of sauna exposure, with the temperature starting at 65°C and increasing by 5°C fortnightly. The relative humidity of the sauna room was between 10% and 20%.
Measurements
Measurements were taken before (PRE) and after (POST) the 8-week intervention. Primary outcomes included estimated relative maximal oxygen uptake (V̇o2max) as a measure of CRF and brachial BP. Secondary outcomes included arterial stiffness indices, body composition, and total cholesterol levels.
Results
The study found that:
- EXE had a greater change in CRF and fat mass but no differences in BP when compared with CON.
- EXS displayed greater change in CRF, lower systolic BP, and lower total cholesterol levels compared with EXE.
These results suggest that regular exercise improves CRF and body composition in sedentary adults with CVD risk factors, but when combined with exercise, sauna bathing demonstrates a substantially supplementary effect on CRF, systolic BP, and total cholesterol levels.
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Practical Considerations for Incorporating Sauna Bathing into Your Routine
If you're considering adding sauna bathing to your exercise routine, here are some practical considerations:
- Types of Saunas: There are several types of saunas, including wood-burning saunas, electric saunas, and infrared saunas. Each type has its own unique characteristics and benefits.
- Wood-burning saunas are the most traditional type and use fire to heat up the space.
- Electric saunas produce heat with electricity through built-in heating elements.
- Infrared saunas utilize infrared light waves to warm your body directly without raising the temperature of the air around you.
- Safety: Sauna bathing is generally safe, but it's important to take precautions to avoid dehydration and dizziness.
- Stay hydrated by drinking plenty of water before, during, and after your sauna session.
- Limit your time in the sauna to 15-20 minutes, especially when starting out.
- Avoid alcohol and drugs before and during sauna use.
- Consult your doctor before using a sauna if you have any underlying health conditions, such as heart disease or high blood pressure, or if you are pregnant.
- Timing: You can use the sauna before or after your workout, depending on your goals.
- Before a workout: A short sauna session (5-10 minutes) can help loosen up muscles, improve flexibility, and boost circulation.
- After a workout: A longer sauna session (15-20 minutes) can aid muscle recovery, reduce soreness, and promote relaxation.
- Listen to Your Body: Sauna use should feel like a supportive ritual, not a challenge to power through. If you ever feel extremely tired, dehydrated, or generally unwell during or afterward, consider cutting down on how often and how long you use a sauna each time.
Other Potential Benefits of Sauna Bathing
In addition to the cardiovascular benefits, sauna bathing may offer other health advantages:
- Stress Relief: Sauna bathing is a regular part of Scandinavian culture as a way to destress and relax.
- Mood Enhancement: The relaxing effects of sauna bathing may improve your mood.
- Skin Health: Sauna use can improve overall skin health by bringing blood flow to the surface of your skin.
- Joint and Muscle Stiffness Reduction: The heat from the sauna can help loosen up tense muscles and reduce joint pain and stiffness.
- Immune System Support: Sauna bathing can bring on relaxation and reduce stress, which can support overall immune resilience.
- Improved Sleep: Consistent sauna use may improve sleep patterns.