The sauna is an ancient practice in many cultures. Today science is studying it as a possible ally for heart health, especially alongside regular exercise.
What has been observed
According to Stanford Lifestyle Medicine, regular sauna use combined with exercise is linked to better blood pressure regulation, lower cholesterol, lower risk of fatal coronary heart disease and better cardiorespiratory fitness.
How it works
- Vasodilation: heat widens blood vessels and improves blood flow.
- Hormesis: a small, well-dosed stress helps the body adapt and grow stronger.
How to start
- Start with 5-minute sessions.
- Add 1–2 minutes every 4–5 visits until you reach 15–20 minutes.
- 1 to 3 sessions a week.
- Never more than 30 minutes in a row; take breaks with a cool shower.
- Drink water before, during and after.
Precautions
The main risk is feeling faint, as blood pressure drops. Check with your doctor first if you have heart problems, poorly controlled blood pressure, kidney disease, epilepsy, are pregnant, or take medication that affects temperature regulation. Don’t go in after alcohol, on an empty stomach or when unwell.
Sauna adds to, but does not replace, what we know works: moving, eating well and managing stress.
This article is for information only and does not replace medical advice.
Source: Stanford Lifestyle Medicine – Sauna and cardiovascular health.
