A comprehensive review of existing clinical literature analyzing how the physiological responses produced by an ordinary sauna bath correspond to those produced by moderate-to-vigorous physical activity.
The Bottom Line
Sauna bathing promotes vascular endothelial function, reduces arterial stiffness, and modulates the autonomic nervous system, producing health benefits similar to moderate aerobic exercise. For those unable to exercise, sauna may provide an alternative cardiovascular intervention.
The Science
This comprehensive review, published in the prestigious Mayo Clinic Proceedings, synthesized the existing evidence on sauna health benefits and explored the underlying mechanisms.
The key finding: a single sauna session produces physiological responses remarkably similar to moderate-to-vigorous exercise. Heart rate increases to 100-150 bpm, cardiac output rises significantly, and peripheral blood vessels dilate. Core body temperature rises 1-2°C, triggering sweating and activation of the sympathetic nervous system.
Repeated exposure leads to lasting adaptations: improved endothelial function (the blood vessel lining's ability to dilate), reduced arterial stiffness, lower resting blood pressure, and improved autonomic nervous system balance. These are the same cardiovascular adaptations seen with regular aerobic exercise.
The review also highlighted emerging evidence for benefits beyond the heart: improved respiratory function in those with lung disease, reduced pain in musculoskeletal conditions, potential immune system enhancement, and positive effects on mental health including reduced depression and anxiety.
For individuals who cannot exercise due to disability, chronic pain, or other limitations, sauna bathing may represent a viable alternative for achieving cardiovascular conditioning.
What This Means for Your Sauna Choice
This review encompassed both traditional Finnish saunas (80-100°C) and infrared saunas (45-60°C), finding health benefits documented for both types. Your choice should depend on your health goals and preferences: traditional saunas provide more intense heat exposure ideal for cardiovascular conditioning, while infrared saunas offer gentler, deeper-penetrating heat that may be better for pain relief and those sensitive to high temperatures. Either type, used 4+ times weekly for 15+ minutes, can deliver meaningful health benefits.
Source: Mayo Clinic Proceedings, 2018