When you think of a sauna, you most likely think of sitting back and relaxing in a super hot room, towel draped over yourself, eyes closed. In most cases, that’s exactly what people do. In fact, just hanging out in the sauna can help your muscles relax and reduce post-workout muscle soreness. That’s all fine and dandy, but adding some light exercises to your sauna sessions can add even more benefits to using a sauna.
Why Exercise in a Sauna?
Sauna bathing can help with blood pressure, cardiorespiratory fitness, cholesterol levels, fat mass, and arterial stiffness.¹ In addition to these life-prolonging benefits, saunas also increase circulation, aid in muscle recovery, and even help burn some extra calories. By adding in some gentle exercises, you can improve your flexibility, enhance your cardiovascular response, and kick your sweating up a notch, resulting is greater detoxification.
We do want to make something very clear, it is of the utmost importance that you choose exercises/movements that won’t cause you to overheat, which is a very real possibility.
Safety Precautions
Before starting any exercise in a sauna, make sure to keep the following in mind:
Stay Hydrated
Most people hit the sauna post-workout, which they’ve already been sweating. If you plan on hitting the sauna after, make sure you drink some extra water. Dehydration + Sauna = A bad time.
Limit Exercise Time
You’re not Laird Hamilton; you don’t need to spend 30 minutes working out in the sauna. Keep everything short and sweet. 10-15 minutes is plenty of time to reap the benefits.
Monitor Your Body
It doesn’t matter if you’re in great shape outside of the sauna. Once you step into that super-heated space, everything is going to be a lot more difficult. Stop immediately if you feel dizzy, lightheaded, or overly fatigued. You may even want to look into some sauna-approved heart monitors for extra safety.
Low-Intensity Focus
We’re not hitting the Assault Bike in here. Choose exercises that keep your heart rate low and focus on stretching, flexibility, and bodyweight movements. Even breathwork is difficult in the sauna.
Related:
Infrared Sauna vs Traditional
Steam Room vs Sauna
8 Safe Sauna Exercises For Your Heat Sessions:
1. Deep Breathing and Meditation
Why do it: Deep breathing calms the nervous system, promotes relaxation, and helps your body adjust to the warm environment in the sauna.
How to do it:
Sit comfortably with your spine straight.
Inhale deeply through your nose for 4 seconds, hold for 2 seconds, and then exhale through your mouth for 6 seconds.
Repeat this process for 5-10 minutes.
Why it’s safe: It’s a gentle, relaxing practice that helps your body slowly adapt to the heat while promoting calmness.
2. Seated Forward Fold (Touch your toes)
Why do it: This stretch hits the hamstrings, lower back, and improves flexibility, which can help mitigate some common lower back issues.
How to do it:
Sit on the sauna bench with your legs extended in front of you.
Inhale, lengthen your spine, and then exhale as you fold forward, reaching for your toes or shins.
Hold the position for 30 seconds to 1 minute.
Why it’s safe: It’s a static stretch that relaxes muscles and promotes flexibility without the need for intense movement.
3. Seated Spinal Twist
Why do it: This movement stretches the spine, improves flexibility in your torso, releases tension in the back, and stretches the glutes.
How to do it:
Sit tall on the sauna bench with your feet flat on the floor.
Cross your right foot over your left thigh.
Inhale, lengthen your spine, and on the exhale, twist to your right, using your left hand on your right knee for leverage.
Hold for 30 seconds, then switch sides.
Why it’s safe: A gentle twist engages the spine without overstressing your muscles.
4. Seated Shoulder Rolls
Why do it: A lot of tension accumulates in the shoulders and upper back, particularly for people that work at a screen all day. Shoulder rolls can help increase mobility and loosen up the shoulders, neck, and upper back.
How to do it:
Sit upright with your back straight.
Slowly roll your shoulders forward in circular motions for 30 seconds.
Reverse and roll your shoulders backward for another 30 seconds.
Why it’s safe: Your body stays mostly still for this exercise, meaning your heart rate isn’t going to rise that much, but you’ll feel tension relief.
5. Gentle Neck Stretches
Why do it: Neck stretches go hand-in-hand with shoulder rolls. Neck stretches can help relieve tension and improve flexibility in your neck and upper back.
How to do it:
Sit or stand with your back straight.
Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold for 20-30 seconds, then switch sides.
You can also perform forward and backward neck stretches.
Why it’s safe: These passive stretches won’t overheat your body, making them perfect for sauna sessions.
6. Seated Knee Tucks
Why do it: This movement hits your abs (mainly lower) without having to lay down to do it.
How to do it:
Sit on the edge of the sauna bench, leaning slightly back with your hands resting by your sides for support.
Slowly lift your knees toward your chest while engaging your core.
Lower your feet back down in a controlled manner, keeping your feet just off the bench if possible.
Perform 10-15 reps.
Why it’s safe: It’s a controlled movement that targets your core without elevating your heart rate too much. That being said, any extra exertion in the sauna is difficult, and you should exercise caution when doing a movement like this.
7. Seated Oblique Twists
Why do it: Another mostly upright ab exercise, this one hits the sides of your abs (obliques) and can help improve torso rotation.
How to do it:
Sit on the sauna bench with your feet planted on the floor.
Hold your hands together in front of your chest.
Slowly twist your torso to the right as far as comfortable, then return to the center.
Repeat to the left side.
Perform 10-15 reps per side.
Why it’s safe: A slow and controlled twisting motion keeps the intensity low while engaging your core muscles. Once again, exercise caution when performing any exercise that could increase your heart rate.
8. Modified Plank
Why do it: Planks are one of the best exercises you can do for overall core strength without having to move at all. This one might be difficult to do with anyone else in the sauna. Most people don’t want someone planking over them during their session.
How to do it:
If space permits, you can perform a modified plank by placing your forearms on the sauna bench and extending your legs straight behind you (or go down to your knees for a little less intense experience).
Engage your core, keeping your back flat and body in a straight line.
Hold the plank for 20-30 seconds.
Why it’s safe: Planks can be modified in the sauna by adjusting to a shorter hold time, or going down to your knees to make it a little easier.
Conclusion
Exercising, yes we are including stretching in that category, can promote flexibility, help with muscle recovery, and provide an overall more beneficial sauna experience. Remember, even if what you’re doing is low-intensity, it’s going to be more difficult in the sauna. Don’t try and get as many reps as you do on the gym floor if you decide to try some ab exercises. Stay hydrated and get sweating!
Find the perfect workout plan for you: Workout Plan Test
References:
Lee, Earric, et al. “Effects of Regular Sauna Bathing in Conjunction with Exercise on Cardiovascular Function: A Multi-Arm, Randomized Controlled Trial.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, vol. 323, no. 3, 1 Sept. 2022, pp. R289–R299, https://doi.org/10.1152/ajpregu.00076.2022. Accessed 7 Sept. 2022.
