Saunas hold a wealth of wellness benefits within their hot halls. Sauna therapy is beneficial for people across all age groups. Although it is often associated with younger, fitness-focused individuals, seniors can also gain substantial health advantages. Including sauna use as a consistent part of a wellness routine can help support better overall health and enhance quality of life.
In many cases, older adults can experience even greater sauna health benefits from regular sauna use than younger individuals. For aging adults, health and wellness become paramount, and just about every decision becomes a 'yes or no' in terms of what supports their overall well-being. Luckily, the elderly can rejoice knowing that spending time in a sauna for seniors is a clear ‘yes’ when it comes to promoting better health and wellness. Let’s dive into the biggest and most compelling reasons why saunas can specifically improve the health of seniors.
Why Saunas Are Ideal for Seniors: Key Sauna Health Benefits Explained
There are several key reasons that saunas are wellsprings of health for senior citizens specifically. And it pays to explore those reasons one by one, so let’s begin with the biggest and work our way down.
How Saunas Improve Circulation & Heart Health for Aging Adults
One of the biggest concerns for senior citizens is heart health. It’s no secret that heart-related problems increase dramatically as people age, so any method for preserving heart health should be fully considered. While exercise is always recommended as part of a heart-healthy routine, many aging adults find it difficult to engage in aerobic exercises intense enough to meaningfully benefit the heart. However, those who are less mobile must still prioritize their cardiovascular health, and this is where regular visits to a sauna for the elderly can make a significant difference.
So, how are saunas good for the heart? How can simply sitting in a sauna provide the heart with the exercise it needs to maintain health? The answer lies in how the body responds to intense heat. Traditional wood-burning saunas can reach temperatures as high as 95 degrees Celsius, although most saunas operate around 85 degrees Celsius. Exposure to high heat prompts the body to activate natural processes that help maintain a stable internal temperature. The nervous system signals the brain to activate cooling mechanisms, one of the most crucial being an increase in heart rate.
When your heart rate rises above its resting level for an extended period, this mimics the effects of a cardiovascular workout. Over time, regular sauna use can increase heart efficiency, making it stronger and more resilient. For seniors who may find intense physical activity challenging, passive heat exposure provides a gentle and accessible way to elevate heart rate and support cardiovascular health. For seniors looking to improve circulation and maintain a healthy heart, incorporating saunas into their wellness routine is a smart and effective strategy.
Saunas Can Boost Seniors' Immune Systems
Just after cardiovascular health, maintaining a strong immune system is a top priority for older adults. Senior citizens are even more susceptible to common diseases compared to younger people simply because of the unfortunate reality that our immune systems degrade over time. And while it’s fairly straightforward how we can preserve our heart health, that being through any kind of activity that gets the heart beating above a resting level, it’s less clear how senior citizens can go about improving their immune health. Luckily, there is a well-known road to immune health improvement found right inside your sauna.
As we explained above, as soon as your body gets into the sauna and realizes that it’s hot, several key reactions start to take place. While the increase in heart rate counts for one, the next most major is that the endocrine system begins to produce a very specific type of protein called a heat shock protein, which has the primary function of keeping the internal organs cool. The proteins will fuse to the outer surface of your organs and protect them from the heat of the sauna as an added precaution.
The body will create heat shock proteins for just about the entire time that you are in the sauna and until the point that your outer skin returns to a normal resting temperature that doesn’t alert the nervous system. So with that in mind, there are always unused and unspent heat shock proteins left behind in the body after you get out of the sauna. This is where the secondary role of heat shock proteins becomes especially important for immune support. Heat shock proteins that are not fully utilized during a sauna session can later circulate within the immune system, where they continue to reinforce and strengthen immune function even after the body returns to normal temperatures.
And even better, the more frequently you use the sauna, the more prepared your body is to release heat-shock proteins. So, this means that the more often you sauna, the more efficiently you can go about boosting your immune system. Especially as a senior citizen, every small boost helps. In addition to a good probiotic diet and other traditional immunoprotective measures, consider adding trips to the sauna to your routine, as the results can make a meaningful difference, especially for those who have truly made sauna use a good habit.
Easing Joint Pain and Muscle Tension with Saunas
Exercising as a senior citizen comes differently for everyone who has the title, and for some of the more unfortunate, keeping a regular and helpful exercise routine can be near impossible. But all the same, keeping up good muscle health is a key step on the path to all-around wellness as a senior citizen. Not every senior can take up weight training, but considerably more seniors can spend time in saunas, which is a proven way to improve muscle health.
Even without directly working out your muscles, spending time in the sauna gives your muscles the required perks to help them improve and maintain a healthy state. This mostly has to do with the way that the muscles maintain your health in the first place. Our body’s muscles have a constant need for newly oxygenated blood since they are almost always active in some way or another.
Especially after exercise, the body’s muscles desperately need oxygenated blood in order to repair the microtears that come about from working out a muscle group. But even if you haven’t worked out hard enough to bring about muscular microtears, bringing more oxygenated blood through your muscles is still a great way to maintain good health.
As we talked about above, just by spending time in a hot sauna, your body is already kicking up its heart rate and sending more oxygenated blood into the places it is needed. And if possible, pairing a trip to the sauna with a good workout will increase your muscle health results even further. This is, of course, because a muscle after a workout has even more to gain from oxygenated blood thanks to the microtears which will eventually lead to a stronger and more full muscle. Muscle deterioration is a serious problem that faces seniors even more than the general population, so any precaution against it is essential.
Saunas Can Improve Your Sleep Quality
It’s well known that senior citizens, on average, sleep fewer hours per night compared to the rest of the population. Although many older adults manage on five or six hours of sleep, there are countless reasons why consistently getting at least eight hours is vital for overall health. But this isn’t an article about the importance of sleep, so let’s get back to saunas. Luckily, the two are actually quite closely related. There is more going on than you may think when it comes to saunas and sleep, as it’s more than just the hot air that makes a person drowsy thanks to a sauna.
Spending time in a sauna, as we’ve already discussed, functionally works out the body in a serious enough way that you can get physically exerted. And especially for older bodies like senior citizens, enjoying a full sauna session can be more than enough to deplete your batteries. This is actually why so many traditional sauna users in Finland closely tie visits to the sauna with jumps into cold lakes or snow. After giving your body the mild excretion that is natural to a sauna, it’s more than necessary to shock the system.
So, if you were to add trips to the sauna into your evening routines, you may just find that your sleep each night improves. There are several studies that have found exactly that in the past.
Stress Relief and Mental Wellbeing: Saunas for Seniors
While not only senior citizens can have problems with mood or depression, it’s true that senior citizens face these problems all the same. It is, then, great news that by just spending time in the sauna, you can make a real change in your mood, outlook, and happiness. It may sound far-fetched that simply spending time in a sauna can make you happier in a way beyond just feeling relaxed, but there is indeed a scientific reason that saunas can boost your mood and wellness.
While we’ve talked extensively about what the body does during a trip to the sauna, there’s just as much importance in what happens just after your visit. After the body works hard, giving off sweat, pumping more blood, producing heat shock proteins, and all of the other bodily processes that happen in the heat of a sauna, the nervous system, which kicked off the whole process, has a last hoorah in store.
Upon leaving the sauna and returning to a normal temperature, the nervous system recognizes that the body has successfully kept cool and rewards the process with a small release of dopamine in the brain. So while the nervous system approves the release of dopamine, it is actually in the brain itself that this happens. This small release of dopamine is primarily used to show the body that it performed well while keeping the body cool. The dopamine will actually lead the body to repeat the same process with a bit more efficiency in the future. This is why making your sauna trips a good habit is so important!
But that release of dopamine is substantial enough that it can make a meaningful change in your mood and wellness. This is actually quite similar to a well-documented process that happens after serious and strenuous exercise. The body releases dopamine after a good exercise where the body performs well, both to make the internal process of exercise more efficient and to subliminally show the person who exercised that their body benefited from the process.
While spending time in the sauna doesn’t stress the body nearly as hard as sustained cardiovascular exercise, your body is still working quite hard. Especially for senior citizens who don’t have the privilege of young and limber bodies, using the sauna is more than enough to get your mood and wellness in the right direction.
Safety Tips for Seniors Using Saunas
While there are several wonderful benefits to saunas that seniors can profit greatly from, senior citizens are also considerably more susceptible to the dangers of the sauna. Let’s get into the biggest precautions senior citizens should take when planning a trip to the sauna.
Know How Long You Want to Spend in the Sauna
While most people say that the maximum amount of time you should spend in a sauna is 20 minutes, if you are a senior citizen new to saunas, it could be dangerous to try reaching this number without multiple breaks. Consider starting your sauna journey with short sessions that still get you sweaty but don’t risk over exerting your body. Even senior sauna experts should be cautious, as older bodies are not nearly as efficient in water use and storage compared to younger people.
Monitoring Hydration and Time Limits in Saunas
You can’t take chances when it comes to your water intake as a senior citizen. Senior citizens both require more water each day to stay healthy and equally use more water compared to younger people. Make it a habit to hydrate before your sauna session, bring water along to sip while inside, and continue drinking afterward to fully replenish lost fluids.
Pay attention to your body during your sauna session, especially how much and how quickly you are sweating. Excessive or rapid sweating signals that your body is under stress trying to regulate its temperature, indicating it’s time to step out and take a break.
Ask Your Doctor if Your Conditions or Medication Put You at Risk
There are more than a few examples of when sauna use could constitute a real risk for those with existing conditions or under certain medications. As a general precaution, all senior citizens ought to consult with general practitioners or more specialized doctors before taking on a serious sauna therapy regimen. For example, a senior citizen using blood thinners may be at increased risk of lightheadedness in a sauna. Even if you think that you are healthy enough and ready to take on the sauna, it’s still always safer to talk to a professional first.
Final Thoughts on Sauna for Seniors Benefits
Senior citizens have so much to gain from simply adding trips to the sauna into your routine. And this is seemingly well-recognized in the world of elderly care, as more and more retirement communities have been increasing their sauna facilities in recent years. If you’re fortunate to have a sauna nearby, spending time in its tranquil and soothing atmosphere can significantly enhance your overall health and well-being. And after a good amount of time of regular and habitual sauna use, those great sauna health benefits above could make your life as a senior citizen more mobile and simply happier.
Frequently Asked Questions
Are saunas safe for seniors?
Yes, saunas for seniors are generally safe when proper precautions are taken. However, seniors should consult their doctor before starting a sauna regimen, especially if they have existing health conditions or take certain medications.
What type of sauna is best for seniors?
Traditional saunas operating around 85°C are effective for seniors. The key is choosing a sauna with a controllable temperature and ensuring comfort and safety during use.
How long should seniors stay in a sauna?
Seniors new to saunas should start with short sessions rather than attempting the typical 20-minute maximum. They should take breaks as needed and gradually build up their tolerance while being mindful of how their body responds.
Can saunas improve heart health for seniors?
Yes, saunas can significantly benefit heart health by raising heart rate through heat exposure, mimicking cardiovascular exercise. Sauna for heart health provides a gentle, passive workout that strengthens the heart and improves circulation, making it ideal for seniors with limited mobility.
Do saunas help with joint pain and arthritis in seniors?
Yes, sauna for joint pain can help ease discomfort and relieve muscle tension by boosting circulation and delivering more oxygen-rich blood to muscles and joints. This enhanced blood flow supports muscle repair and joint maintenance without the need for strenuous exercise.
Can seniors use saunas if they have high blood pressure?
Seniors with certain conditions should consult their doctor before sauna use, as some medications, like blood thinners, may increase risks.
High blood pressure would fall under conditions requiring medical consultation before beginning sauna therapy.
Do saunas help seniors sleep better?
Yes, saunas can improve sleep quality by physically exerting the body enough to deplete energy, making saunas for older adults particularly beneficial. Incorporating sauna sessions into evening routines may help seniors enjoy deeper, longer, and more restorative sleep.
Can sauna use act as an immune booster for seniors?
Yes, sauna sessions serve as a powerful immune booster for seniors. The heat stimulates the production of heat shock proteins, which help strengthen the immune system.
With regular use, the body becomes more efficient at generating these proteins, offering ongoing support and cumulative immune benefits over time.
Should seniors drink water before and after sauna use?
Seniors must prioritize hydration by drinking water before entering the sauna, considering bringing water into the sauna, and drinking immediately after. Seniors require more water daily and lose water faster than younger people, making careful hydration critical.
Are saunas good for mental health in seniors?
Yes, saunas for mental health can be beneficial as they trigger dopamine release after sessions, which improves mood and overall wellness. This natural reward response can help combat depression and mood issues that seniors may face.
Can sauna in old age help improve overall health?
Yes, sauna in old age can provide numerous health benefits, including improved circulation, relaxation, and stress relief. Regular sessions can support cardiovascular health, boost immunity, and enhance overall well-being for older adults.
Sauna relaxation also offers a mental break, helping seniors unwind and reduce daily stress. Additionally, using a sauna for stress relief can calm the nervous system and promote a sense of mental clarity and balance.
Can sauna for blood circulation improve cardiovascular health?
Yes, using a sauna for blood circulation can help enhance cardiovascular function. The heat from the sauna promotes better blood flow, supports heart health, and can improve overall circulation throughout the body.