Does using a sauna daily at 190°F for 20 minutes strengthen my heart?

Sauna Use and Heart Health: Effects of Regular Sauna Bathing at 190°F

Regular sauna use at 190°F for 20 minutes daily may provide modest cardiovascular benefits through temporary reductions in blood pressure and improved arterial compliance, but it is not a substitute for regular aerobic exercise for strengthening the heart. 1, 2

Cardiovascular Effects of Sauna Bathing

• Sauna exposure creates acute, transient cardiovascular changes:

  • Decreases in systolic blood pressure (from average 137 to 130 mmHg) and diastolic blood pressure (from 82 to 75 mmHg) 1
  • Reduction in arterial stiffness as measured by pulse wave velocity 1
  • Increased heart rate due to heat stress 2

• These effects are primarily due to:

  • Peripheral vasodilation in response to heat
  • Increased skin blood flow to dissipate heat
  • Mild volume depletion through sweating 2

Potential Benefits vs. Limitations

Benefits:

• May provide modest cardiovascular benefits for those with risk factors 1
• Could potentially improve left ventricular ejection fraction in those with chronic heart failure (though more research is needed) 3
• Creates heat acclimatization responses that may improve thermoregulatory capacity 4

Limitations:

• Does not provide the same cardiovascular strengthening as aerobic exercise 4
• Heat exposure at 190°F (87.8°C) creates significant thermal strain that may be excessive for some individuals 4
• Lacks the muscular and metabolic adaptations that come from active exercise 4

Safety Considerations

• Contraindications: Avoid sauna use if you have:

  • Unstable angina pectoris
  • Recent myocardial infarction
  • Severe aortic stenosis 3

• Important precautions:

  • Never consume alcohol before or during sauna use (increases risk of hypotension, arrhythmia, and sudden death) 3
  • Maintain adequate hydration before, during, and after sauna sessions 4
  • Be alert for signs of heat injury: headache, dizziness, faintness, nausea, cramps, and palpitations 4
  • Exit immediately if any symptoms develop and move to a cooler environment 4

Recommendations for Safe Sauna Use

1. Start gradually: Begin with shorter sessions (5-10 minutes) and gradually build up to 20 minutes
2. Stay hydrated: Drink water before, during, and after sauna use 4
3. Monitor your response: Exit immediately if you feel lightheaded, dizzy, or uncomfortable
4. Complement with exercise: For optimal heart health, combine sauna use with regular aerobic exercise as recommended by the American Heart Association 4
5. Cool down properly: Allow for adequate recovery time after sauna use before engaging in other activities 4

Bottom Line

While sauna bathing at 190°F for 20 minutes daily may provide some cardiovascular benefits through temporary improvements in blood pressure and vascular function, it should be viewed as a complement to—not a replacement for—regular physical exercise for heart health. The American Heart Association continues to recommend aerobic endurance exercises (like brisk walking, swimming, or cycling) as the primary means of strengthening the cardiovascular system 4.