Sauna Exercises

The practice of using saunas, or "sweat bathing," has been used by cultures around the world since ancient times. Sweat baths can help by increasing blood flow, flushing out toxins, reducing chronic pain, alleviating respiratory ailments, treating cardiovascular disease and boosting an overall sense of well-being.

Types of Saunas

There are three basic types of saunas, the traditional sauna, in which a small room has a seating bench and a heat source of electric, gas, wood, or hot rocks; far infrared saunas, which use ceramic or metallic elements and emit heat in the far infrared range; and infrared lamp saunas which use incandescent infrared heat lamps. While traditional saunas require high temperatures to induce sweating, infrared penetrates the skin and heats from the inside as well as on the skin which means the air temperature in the sauna can remain cooler and still generate sweating. Since infrared saunas don't require preheating, they can save time and energy costs, although the unit may be more expensive to purchase initially.

Benefits of Saunas

Saunas help the body eliminate toxins through the skin---the body's largest organ---which can help with skin rejuvenation and relieving the burden on the kidneys and liver. Another benefit of saunas is enhanced blood flow and oxidation of tissues, which can help lower blood pressure and improve artery elasticity. In fact, the effect of saunas on cardiovascular disease has been studied for decades, including a report in the April 2009 "Journal of Cardiology" in which 70% of a control group experienced a "cardiac event" as compared to only 31% of those given sauna therapy. Saunas have also been studied as a therapy for patients with chronic pain, including a report in the January 2009 issue of "Clinical Rheumatology" that infrared saunas can decrease fatigue, pain and stiffness associated with rheumatoid arthritis and ankylosing spondylitis (a form of arthritis that affects the pelvis and spine).

How to Use a Sauna

During a short period in a sauna you may sweat a pint or more, and your pulse can race 30% faster than normal. Therefore, it's always advisable to have some form of supervision during a sauna therapy program, especially if you have a medical condition. To begin, limit your sessions to 20 minutes and gradually increase your session length to 30 or 40 minutes at a time. Initially try two sessions per week, but after you become acclimated you can ramp up to twice-daily sessions.

With traditional saunas, you sometimes have the choice of a dry sauna or a "wet" sauna, and the choice may be a matter of personal preference, although some users may experience nasal irritation with a dry sauna. After each session, it can be refreshing and invigorating to take a plunge into a cold pool or shower. However, if you have reduced health or just want to end your session in full relaxation mode, avoid the cold-water plunge and rest for 15 minutes after a session to allow the body to readjust before going back to daily activities.

It's best to avoid eating a large meal or using alcohol and medications before and during a sauna session and you should always keep hydrated by drinking plenty of water. If you experience dizziness, problems with breathing, or a general feeling of ill health at any time during a session, leave the sauna immediately. As with any therapy, patients with severe disease conditions should always check with their physician before starting something new.