If you want to maintain or improve your health without engaging in intense exercise, there is one relaxing activity that could also reduce your risk of certain conditions. And experts say that if you enjoy unwinding in a sauna after a workout, you are in luck.
Regular sauna sessions offer some surprising benefits. So if you have a gym membership, you may already have access to one at no extra cost.
While traditionally viewed as a luxury for relaxation, experts now say saunas are a valuable tool for boosting your physical and mental well-being. So what does it reduce your risk of and what other benefits are there?
1. Risk slashed for diseases
Dr Mohammed Enayat, GP and founder of HUM2N, says that it can do wonders for your heart. He explains: “Research, particularly from Finland, where sauna culture is deeply ingrained, suggests that frequent use of saunas (four or more times per week) can reduce the risk of heart disease, stroke, and high blood pressure.
“This is because the heat exposure induces a temporary increase in heart rate, mimicking the effects of moderate exercise. Blood vessels dilate, improving circulation and reducing blood pressure over time.”
The GP adds that sauna use has also been associated with enhanced endothelial function, which is crucial for maintaining healthy blood vessels.
2. No more colds?
Sauna bathing may help lower the risk of respiratory diseases. Dr Vijay Murthy, co-founder of the Harley Street clinic Murthy Health, explains: “The rise in body temperature triggers heat shock proteins that protect cells from stress, increases white blood cell production, improving the body’s ability to fight infections, and enhances antimicrobial peptides, which combat bacteria and viruses.”
“Regular sauna users have been found to have fewer colds and respiratory infections (in some studies), likely due to this immune-enhancing effect.”
3. What pores?
Dr Enayat says that the “increased circulation brings more oxygen and nutrients to the skin, promoting a healthy, radiant complexion.” Because of this, it may make your pores look smaller.
He adds: “Sweating also helps clear out pores, which can reduce the likelihood of acne and other skin conditions. Furthermore, sauna heat stimulates collagen production, which is crucial for maintaining skin elasticity and reducing the appearance of fine lines and wrinkles.”
However, Enayat emphasises individuals with very sensitive or dry skin should stay well-hydrated. They should also limit their exposure to excessive heat.
4. Pre-gym benefits
Dr Murthy says ‘the combination of heat, increased blood flow and endorphin release helps reduce delayed onset muscle soreness (DOMS) after exercise, improves joint mobility and reduces stiffness in arthritis sufferers, and stimulates cellular repair by activating heat shock proteins. This is why athletes frequently use saunas to enhance recovery and prevent injury’.
5. And relax…
According to the experts, heat helps to release endorphins. These are the body’s natural feel-good chemicals which helps to reduce stress and promote relaxation. Dr Enayat sayss: “In addition, sauna use lowers cortisol levels and enhances parasympathetic nervous system activity, leading to a state of deep relaxation.
“Many people report improved sleep quality after using a sauna, which further contributes to mental health benefits.”
6. Feel better – and less tense
Dr Murthysays: “Sauna therapy activates anti-inflammatory pathways, reducing chronic inflammation at the cellular level. Heat exposure increases circulation, delivering oxygen and nutrients to tissues, and induces nitric oxide release which relaxes blood vessels and muscles.
“It also triggers the release of anti-inflammatory cytokines, helping manage systemic inflammation. This makes saunas beneficial not only for muscle tension but also for inflammatory conditions, like fibromyalgia and autoimmune arthritis.”