Saunas have been around for a long time. In fact, some people think that the tradition may be thousands of years old. Often associated with Finland, sauna culture is now widespread across the globe, with people from all walks of life enjoying taking time out of their days to sit for a relaxing sauna session.
In this post we’re going to look at some of the potential benefits (and risks) of regular sauna usage.
Precautions and potential risks
Please remember to always exercise caution when using saunas. Whilst they can be very beneficial when used properly, saunas aren’t for everyone and can present risks for certain people. According to Harvard Medical School, “Saunas appear safe for most people. However, people with uncontrolled high blood pressure and heart disease should check with their doctors before taking a sauna.”
Harvard also suggests the following safe sauna usage guidelines:
– Don’t sit in the sauna for longer than 15-20 minutes.
– Avoid alcohol and medications that may impair sweating and produce overheating before and after your sauna.
– Drink 2-4 glasses of cool water after your sauna session (saunas cause us to sweat a lot, so it’s crucial to replace the fluids we lose during a session).
– Don’t get into a sauna if you feel ill; and if you feel unwell during your sauna, leave.
You can also find an in-depth review of the health risks and precautions at Medical News Today.
Potential benefits of saunas
Stress reduction
There’s something inherently relaxing about a sauna. Sitting in the heat of the room, completely silent, can feel almost like a meditation. There are no distractions, and often the temperature alone is enough to keep your mind from wandering.
Many people will agree that sauna time is very soothing and relaxing. With this being the case, regular sauna usage could go a long way in lowering stress levels.
May improve cardiovascular health
Some people believe that regular sauna sessions may be good for the heart. One Finnish study, which took a sample of 2315 middle-aged Finnish men, found that (after adjusting for cardiovascular risk factors) increased frequency of sauna use is associated with reduced risk of sudden cardiac death (SCD), fatal coronary heart disease (CHD), fatal cardiovascular disease (CVD), and all-cause mortality.
The fact that sauna usage also can reduce stress levels could also play a role in cardiovascular benefits.
Makes you sweat (which is a good thing)
Sweating is healthy, and it plays an important role in a well-functioning human body. Some of the benefits of sweating may include detoxification, reduced risk of kidney stones, temperature regulation, pain reduction, and lower frequency of blemishes.
It’s also said that around 30% of a body’s waste is exuded through the skin. So building ourselves up to a good sweat is a great way to help this process along. Especially considering that modern humans, with air conditioning and climate controlled buildings, don’t tend to sweat as much as theirs ancestors.
Could lower Alzheimer’s risk
Another Finnish study, containing over 2000 middle-aged men and conducted over 20 years, found that “moderate to high frequency of sauna bathing was associated with lowered risks of dementia and Alzheimer’s disease.”
Of course, it’s important to remember that these findings don’t prove that sauna usage is the cause of the reduced risk. There are other factors that could be involved, and more research would be required to assert the findings.
Relax
Saunas are, of course, very soothing. But if relaxation is your thing, why not take a look at our posts on hot stone and Indian Head massages.
Some time ago we shared our pick of ten fantastic books on swimming, sports, and fitness.
But books are a bit like grains of sand — there are lots of them out there. And really there’s no end to the amount of excellent sports and fitness books to choose from.
So, to help keep your library filled with practical and inspiring reads, we thought we’d bring you 7 more books on fitness and sports (presented in no particular order, of course).
Eniola Aluko has achieved some incredible things in her life. First class honours law degree, 102 appearances for England women’s national football team, UN Women UK ambassador to name but a few.
The book deals with themes of dual nationality and identity, race and institutional prejudice, success, failure and faith, and aims to inspire confidence in a new generation of women.
This is an excellent book for anyone with an interest in (but not necessarily an understanding of) sports psychology.
The core message of the book is wrapped inside a fable, and is designed to build the reader’s self-confidence and mental resilience. Great for anyone with lofty goals!
Tim Grover has worked with some of the world’s greatest athletes, including Michael Jordan Kobe Bryant, and shares his thoughts on how to achieve mental and physical dominance.
This is a book designed to show you what it takes to reach your goals and achieve your dreams.
This book is a must-read for anyone looking to improve their mental performance. In a nutshell, it’s a mind training book with the goal of boosting your athletic potential beyond the realm of the purely physical.
Providing a window into the minds of champions, and offering science-backed tips and techniques, Jim Afremow’sbook is there to help you excel to new heights.
A book that does exactly what it says on the tin. If you’ve ever found yourself frozen on the sofa with indecision, straining over whether or not to get up and go to the gym, then consider giving this one a read.
It’s the perfect companion for anyone who, from time to time, needs a firm push in the right direction, just to keep themselves on track.
Neila Ray, who is involved with Darebee (an amazing free online workout database), has authored a very practical book, filled to the brim with great workouts that can be performed pretty much anywhere.
Another book that delivers exactly what the title promises, this is an excellent option for those who are less worried about theory and personal stories and more interested in bare bones workouts.
Being stuck inside the house all day can be a challenge. And it’s just as hard for children as it is for adults. So finding things to keep ourselves occupied, whether we’re young or old, is very important if we’re to stay happy and healthy.
So for the little ones in your life, we thought we’d share these 6 child-friendly workouts that the whole family can enjoy together.
From Yoga to Zumba, we think there’s something here to keep everyone satisfied. So get your exercise gear on and get moving!
As you may already know, Jesmond Pool and Gym has made the difficult decision to temporarily close until the situation regarding the Coronavirus outbreak is under control. Unfortunately this means that many of our local residents will now be without the exercise facilities they’re accustomed to using on a regular basis.
But don’t worry. Though our doors may be closed, we’re still 100% committed to helping improve the health and wellbeing of our patrons. So to help you stay motivated and maintain a good wellness routine through these uncertain times, we’ve gathered up 10 great home workout routines that you can perform without any equipment or machines.
How To Adjust Training & Diet For Coronavirus + At Home Workouts (No Equipment Needed!)
20 minute FULL BODY at home workout (no equipment needed) Corona Virus Solution
30-Minute Home Workout (NO Gym NO Weights)
10 MIN Home Workout (No Equipment Bodyweight Workout)
Orangetheory At-Home Workout
“My Gym’s Closed” HOME WORKOUT ROUTINE (No Equipment Required)
The PERFECT Home Workout (Sets and Reps Included)
20 MIN FULL BODY HOME WORKOUT // No Equipment, No Noise
20 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif
10 MIN BODYWEIGHT WORKOUT (NO EQUIPMENT HOME WORKOUT!)
Rowing is a fantastic form of exercise. It’s the cardio all-rounder, providing a full, thorough, and satisfying workout every time.
Not only that, but rowing can also be incredibly calming. The repetitive actions involved, and psychical rhythm developed by the movements, can often induce states of relaxation and heightened mindfulness.
It also turns out that there are quite a few benefits associated with rowing. And today we’re going to share 4 of our favourites. . .
Rowing gives a low-impact, full-body workout
Rowing machines are one of the few stationary exercise devices that provide a thorough upper body workout. Working all sorts of muscles, including the back, shoulders, and arms (as well as the muscles of the lower body, of course). This makes rowing an excellent choice for anyone looking to develop an all-round fitness regime.
It’s also incredibly gentle as far as impact goes. The fact that your feet remain still means that there’s very little strain on the joints and bones. So it’s a great choice for anyone who is unable to undertake more strenuous and impactful exercises.
Rowing is a form of cardiovascular training, and when it comes to heart health, cardio exercise has many well-documented benefits. From lower blood pressure to improved blood flow. The heart is, after all, a muscle, and muscles need to be worked if we’re to keep them strong and healthy.
Also, rowing makes the large muscle groups of your body work continuously and repetitively for an extended period of time, which technically makes it both a cardiovascular and aerobic exercise. Which further increases its potential health benefits.
Builds strength
Anyone who’s tried rowing for any length of time knows it’s no easy task. It’s taxing on the muscles and can be very fatiguing. But with a bit of perseverance rowing can be a great method for building all-round strength.
Also, one of the main muscles targeted by rowing are the quadriceps. And well-developed quadriceps provide us with greatly enhanced functional strength in the lower body. This also makes activities such as walking, jogging, and squatting much easier to carry out.
Less impact, more exercise
As mentioned above, rowing provides a great low-impact workout. And if you’re on the lookout for more exercises that offer a less strenuous path to fitness, why not take a look at our post on Low Intensity Interval Training.
Many people agree that a good warm-up is an essential part of any safe and effective exercise routine.
Stretching helps to loosen up the muscles and prevent injury, and a proper warm-up routine may even improve your performance and overall technique.
It only takes a relatively short amount of time to get sufficiently warmed-up. And whether you’re a runner, a swimmer, or just a general cardio fanatic, there’s a warm-up out there to suit you.
