Sauna Benefits for Older Adults

Sauna Benefits for Older Adults

Regular sauna bathing—both traditional Finnish and infrared modalities—has emerged as a promising lifestyle practice for preventive health and general wellness in adults aged 50 and older. Frequent sauna use (2–7 sessions per week) is associated with reduced risk of hypertension, cardiovascular disease, stroke, dementia, and all-cause mortality, with benefits increasing in a dose-dependent manner. [1-6]

Cardiovascular effects: Sauna exposure induces acute hemodynamic changes similar to moderate exercise, including increased heart rate, cardiac output, and peripheral vasodilation. Repeated use improves endothelial function, reduces arterial stiffness, and lowers systemic blood pressure. Large cohort studies show that higher frequency and duration of sauna use are independently associated with lower cardiovascular and all-cause mortality in both men and women. Sauna use also complements exercise, with combined interventions yielding greater improvements in cardiorespiratory fitness, systolic blood pressure, and cholesterol than exercise alone. [2,4,5,7]

Musculoskeletal and metabolic benefits: Sauna therapy alleviates pain, stiffness, and improves mobility in rheumatic diseases such as osteoarthritis and rheumatoid arthritis, with evidence of reduced inflammatory markers and improved physical function. These effects are relevant for older adults with chronic musculoskeletal conditions. Sauna therapy also supports metabolic health by reducing systemic inflammation and oxidative stress. [1,8-10]

Mental health and quality of life: Regular sauna use is linked to improved mood, reduced depressive symptoms, and enhanced health-related quality of life in older adults. Far-infrared sauna programs have demonstrated improvements in frailty indices, walking speed, exercise tolerance, and geriatric symptoms in community-dwelling older populations. [11]

Safety profile: Sauna bathing is well tolerated by most healthy older adults and those with stable chronic diseases. Contraindications include unstable angina, recent myocardial infarction, and severe aortic stenosis. Alcohol use during sauna sessions increases risk of hypotension and arrhythmia and should be strictly avoided. Adverse effects are rare when sessions are conducted sensibly, with adequate hydration and attention to individual tolerance, [6,8,12]

Practical recommendations: For preventive health, 2–7 sauna sessions per week, each lasting 10–30 minutes at 70–90°C (Finnish) or 45–60°C (infrared), are supported by the literature. Sauna use may be integrated with other healthy lifestyle practices, such as regular physical activity, to further enhance healthspan and resilience to heat extremes. [1-3,7,13].

Terms: Is traditional Finnish Sauna and Dry Sauna the same thing?

Yes, in the context of studies on sauna use for preventive health and wellness in adults aged 50 and older, the terms "traditional Finnish sauna" and "dry sauna" generally refer to the same type of sauna. [1-3]

Summary:

In summary, sauna bathing is a safe, evidence-based adjunct to preventive health and wellness in adults aged 50 and older, with robust benefits for cardiovascular, musculoskeletal, and mental health. Ongoing research will further clarify optimal protocols and long-term outcomes.

Disclaimer:

This content is for informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment from your healthcare provider. Always consult your physician or qualified health provider with any questions you may have regarding a medical condition. Use of this content does not establish a patient-provider relationship.

References

1. Kunutsor, S. K., & Laukkanen, J. A. (2023). Does the combination of Finnish sauna bathing and other lifestyle factors confer additional health benefits? A review of the evidence. Mayo Clinic Proceedings, 98(6), 915–926. doi:10.1016/j.mayocp.2023.01.008

2. Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. doi:10.1016/j.mayocp.2018.04.008

3. Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology, 154, 111509. doi:10.1016/j.exger.2021.111509

4. Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548. doi:10.1001/jamainternmed.2014.8187

5. Laukkanen, T., Kunutsor, S. K., Khan, H., et al. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: A prospective cohort study. BMC Medicine, 16(1), 219. doi:10.1186/s12916-018-1198-0

6. Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413. doi:10.1155/2018/1857413

7. Lee, E., Kolunsarka, I., Kostensalo, J., et al. (2022). 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, 323(3), R289–R299. doi:10.1152/ajpregu.00076.2022

8. Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine, 110(2), 118–126. doi:10.1016/s0002-9343(00)00671-9

9. Fedorchenko, Y., Fedorchenko, M., Yessirkepov, M., & Bekaryssova, D. (2025). Sauna therapy in rheumatic diseases: Mechanisms, potential benefits, and cautions. Rheumatology International, 45(5), 94. doi:10.1007/s00296-025-05852-0

10. Heinonen, I., & Laukkanen, J. A. (2018). Effects of heat and cold on health, with special reference to Finnish sauna bathing. American Journal of Physiology – Regulatory, Integrative and Comparative Physiology, 314(5), R629–R638. doi:10.1152/ajpregu.00115.2017

11. Sugie, M., Harada, K., Takahashi, T., et al. (2020). Effectiveness of a far-infrared low-temperature sauna program on geriatric syndrome and frailty in community-dwelling older people. Geriatrics & Gerontology International, 20(10), 892–898. doi:10.1111/ggi.14003

12. Laukkanen, J. A., & Kunutsor, S. K. (2019). Is sauna bathing protective of sudden cardiac death? A review of the evidence. Progress in Cardiovascular Diseases, 62(3), 288–293. doi:10.1016/j.pcad.2019.05.001

13. Rodrigues, P., Orssatto, L. B. R., Gagnon, D., et al. (2024). Passive heat therapy: A promising preventive measure for people at risk of adverse health outcomes during heat extremes. Journal of Applied Physiology, 136(4), 677–694. doi:10.1152/japplphysiol.00701.2023