The Surprising Health Benefits of Saunas for Older Adults

If you’ve ever stepped into a sauna, you know the feeling: warmth wrapping around you, muscles relaxing, and stress melting away. But did you know that saunas may offer real health benefits — especially for older adults? From heart health to joint comfort, that short session in the heat can support your wellness in more ways than one.

Let’s take a closer look at how (and when) to make the most of sauna time.

What happens to your body in a sauna

A traditional sauna raises the air temperature to about 160°F to 200°F, creating a dry heat that makes you sweat. This temporary rise in body temperature increases circulation, similar to what happens during moderate exercise. Your heart rate may increase, and your blood vessels expand, helping your body deliver oxygen-rich blood throughout your muscles and tissues.

That process can:

• Ease muscle tension and stiffness

• Support relaxation and stress relief

• Temporarily improve circulation and blood flow

Infrared saunas work a bit differently. They use light to gently heat the body directly rather than the surrounding air. Many people find this type of sauna easier to tolerate for longer sessions.

Potential health benefits

While research is ongoing, studies suggest that regular sauna use may help with:

• Heart health: sauna use has been linked to improved cardiovascular function and may help reduce blood pressure over time.¹

• Pain relief: the heat can ease sore muscles and help with arthritis-related stiffness.²

• Relaxation and sleep: spending time in a sauna encourages your body to release endorphins, feel-good hormones that may help you unwind and rest easier.³

• Post-workout recovery: after an exercise session (like your SilverSneakers® class!), gentle heat can soothe your muscles and help you recover comfortably.⁴

Sauna safety tips for older adults

Before you turn up the heat, keep these safety tips in mind:

✅ Check with your doctor first. If you have heart disease, low blood pressure, or take medications that affect your heart rate or hydration, it’s important to get medical clearance.

💧 Stay hydrated. Drink water before and after your session — never go into a sauna dehydrated.

🕒 Start slow. Begin with 5 to 10 minutes and see how you feel. You can gradually work up to 15 or 20 minutes as your body adjusts.

🚫 Skip alcohol before and after. Alcohol can increase dehydration and lower blood pressure, making you more prone to dizziness or fainting.

🪑 Cool down gradually. Sit for a few minutes afterward and allow your body to return to normal temperature before showering or exercising.

When to avoid the sauna

You should skip the sauna if you:

• Feel dizzy, weak, or dehydrated

• Recently had a heart attack or severe angina

• Have open wounds or skin conditions irritated by heat

• Are sick or have a fever

Always listen to your body — sauna time should feel relaxing, not stressful.

Heat up your wellness routine

Used safely and in moderation, saunas can be a soothing addition to your wellness routine. Whether you prefer the traditional dry heat or the gentle warmth of an infrared sauna, that quiet time can help you unwind, recover, and recharge — mind and body.