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Can Sauna Bathing Improve Flexibility? Find Out How You May Be Able To Improve Mobility With Regular Infrared Sauna Use

By Saunas.org - Kat | | Health Benefits, Infrared Sauna

Flexibility is not only for gymnasts and yogis, it is also a major player in identifying overall wellness in everybody. In fact, by enhancing flexibility an individual is able to greatly elongate life expectancy, as well as quality of life in the later years, according to a study performed by the National Institute of Health. (1)

If you think that flexibility just isn’t for you, perhaps think again. With the aid of a sauna, flexibility training can be made enjoyable, or at least tolerable for even those with the tightest of hamstrings. If the thought of bending down to touch your toes seems out of reach, you may want to start by warming your muscles and connective tissues up in a sauna before trying. 

There has been extensive research performed on the benefits of yoga and sauna bathing to human physiology, but not so much when the two disciplines are practiced together. Recent research into older demographics using saunas with the aid of a physical therapist demonstrates that low heat infrared saunas greatly improved overall flexibility in groups of individuals sixty and over.

Why Is Lifelong Flexibility Important For Overall Health and Longevity?

  • Less Joint Pain
  • Fewer Injuries
  • Improved Posture
  • Better Circulation
  • Less Pressure On the Connective Tissues
  • Less Frequent ‘Falls’ (2)

It is no secret that falls later in life can lead to all-cause mortality. Activities and fitness protocols that aid in the prevention of hard falls will help with longevity. By improving mobility, strength, and flexibility, it is possible that joint pain can be alleviated, but also can help prevent deadly falls in senior citizens. 

Greater level of flexibility of the larger muscle groups, the fascia  encasing the muscles, help to alleviate strain on the connective tissues that surround the joints. By engaging in regular mobility and flexibility exercises over time it is possible to alleviate the majority of stress placed directly on the joints. 

For some, the thought of ‘stretching’, seems tedious, unimportant, or just deeply uncomfortable. The reality is that it is possible to not only make flexibility more enjoyable when performed in a sauna, but also potentially more effective. 

What Does The Scientific Data Indicate In Regards To Flexibility and the Elderly and Sauna Bathing

The National Institute of Health (NIH) published a groundbreaking study involving senior citizens stretching in saunas to improve mobility, flexibility, and overall health. 

The study compared one group who participated in ‘chair yoga’ without heat, while the other group did the same exercises in a low heat infrared sauna. Each session began with relaxation and breathing exercises for both groups and each stretch for posture was held for about 4-5 breathes. 

The experiment took place over the course of eight weeks with 3-4 sessions per week in each group of participants. The findings found a resounding improvement in flexibility in the group that participated in sauna yoga over those just doing chair yoga, even after several weeks after the participants stopped doing the sauna exercises. Engaging in specific seated flexibility exercises seems to dramatically improve for older adults in warmer temperature spaces such as a sauna. (1) The study concludes with the scientists writing this:

“Based on the findings of our study, performing yoga poses in a seated position in a warm environment can superiorly improve flexibility in healthy community-dwelling older adults”. (1)

The more resounding portion of the study was the overall quality of life experienced by the participants who engage in regular sauna bathing. The improved circulation throughout the body that happens in heated environments, allows for a greater ease of experience while working on flexibility, and therefore results in longer lasting results.

For those participants who continued to sauna while they stretched, positive results were found in all areas of life: 

“Results of a six-month yoga intervention study in the elderly indicated beneficial effects on physical health, psychological health, social relationships, and environmental domains” (1)

*** Contraindication

This study was conducted under the supervision of physical therapists, with the consent and background knowledge of individual medical conditions. Further, the stretching that was performed in the sauna was all seated, as was the ‘chair’ yoga outside of the sauna. Before beginning any exercise routine it is best to consult with a medical professional. 

Also, this study kept the temperature of the infrared sauna very low, and therefore profuse sweating did not occur so as to create a moist and slippery environment. 

All stretching should be done slowly, and mindfully, never pushing to the point of pain.

Furthermore, if older adults choose to engage in a stretching protocol in the sauna they should do so with another individual close at hand in the event that they need help. 

Improved Flexibility and Sauna Bathing For A Lifetime

While the focus of this study published by NIH was on the elderly, the reality is that time spent in a sauna can also be used for meditation and flexibility, particularly in seated postures that focus on hamstring flexibility, increased mobility through the groin, shoulders, and spinal twists. 

Your time spent in your sauna can become an oasis of health particularly when the color lights are used in conjunction with relaxing music and physical movements. this improve flexibility in the larger muscle groups as well as the fascia. 

The improved circulation that occurs during a sauna session allows for safer flexibility exercises to be performed with more efficacy than in cooler environments. 

People of all ages would benefit from gentle flexibility exercises performed in the heated environment of a sauna. 

If you are uncertain about any movements, always consult with a trained professional before beginning a new exercise program.

Sources Cited:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801954/
  2. https://www.healthline.com/health/benefits-of-flexibility#stretches
  3. https://www.prevention.com/fitness/fitness-tips/a20465888/saunas-increase-flexibility/

Delivery and Arrival of Your Sauna: Find Out What To Expect The Day Your Sauna Arrives

By Saunas.org - Kat | | saunas.org

Sauna Delivery Protocol

A third party delivery service is contracted out to have your sauna brought to your home or business. After purchasing your sauna, you will receive a tracking number when it leaves our wearehouse so you can follow your sauna’s voyage to you. 

Once your sauna has arrived in your area, you will receive a phone call from the delivery company to arrange a time for delivery of your sauna. The delivery company cannot come inside your home (for insurance/liability reasons), so they will leave your sauna outside and you will be responsible for bringing your sauna inside. All deliveries are “curbside”, so you should be prepared for the driver to leave your sauna either along the curb at your home, or in your driveway (if it is completely flat – they will not push it up any incline).

You will be asked to sign for your sauna. Please, before signing for your sauna, inspect the boxes to be sure that no damage was incurred to the outside of the boxes between delivery and arrival to your home. If any of the boxes have remarkable damage, then you will refuse to accept the sauna, and a new one will be sent to you. 

If for any reason you are unavailable to take delivery, miss the delivery or refuse delivery of your sauna on your scheduled day, you will be charged a redelivery fee of $100-250 to have the sauna brought back another day (price depends on carrier). This is not a fee from saunas.org, but a redelivery fee that the carriers pass along to us.

Unpacking Your Sauna

Before the arrival of your sauna, you will receive a video on how to correctly unpack your sauna.

As you unpack your sauna, you will find a tool kit in the roof of the sauna. Inside this box you will find a copy of your warranty as well as your Owner’s Manual. Your warranty will come with a card that you will fill out and send back. On the warranty card you will write down the serial number of the sauna, and the date of purchase. You will need to send the warranty card back to the address written on it within six weeks of receiving your sauna. 

5 Year Warranty

All saunas come with a five year warranty, except for the sound system, which comes with a one year warranty. If any portion of your sauna stops working you will take photos and send these to your customer service representative so that a form may be submitted. You will receive replacement parts for those portions of your sauna that are no longer working.

What You Can Do To Ensure Proper Function Of Your Sauna

Your sauna should be kept somewhere dry and inside. Take measures to protect your sauna from excess humidity to extend its lifespan. 

Prepare your electrical requirements before the arrival of your sauna. Each sauna will require different electrical needs, however, they will all require a dedicated circuit. Keep your sauna clean and treat it with care. If you are renovating your home or business, and you know that there will be a lot of dust or particles around your sauna, then be sure to cover your sauna and protect it from renovations. 

To learn how to clean your sauna: 

If you have questions about your sauna or are unsure of any of its functions always feel free to reach out to your customer service representative.

Of course, enjoy your sauna and all the radiant health benefits you will experience!

The Saunas.org Warranty

By Saunas.org - Kat | | saunas.org

There are a few simple steps to ensure that your warranty will be activated and honored. 

All of the saunas available from saunas.org come with a five year warranty, which includes all of the componentry of the sauna, with the exception of the sound system (the sound system has a separate one year warranty).

  1. Delivery: Upon receiving your sauna from the delivery company, please be sure to inspect the outside of the boxes to ensure that no damage has been incurred during travel from the warehouse to your home. 
  2. Unboxing: Please follow the unpacking instructions that will be sent to you before the arrival of your sauna. After unpacking your sauna if you notice any damage, please take photos of the damaged parts and send via email to your customer service representative. 
  3. Warranty Card: In the ceiling of your sauna, you will find a plastic tool kit that contains the Owner’s Manual and Warranty Card. 
  4. Complete The Warranty Card: Write down the serial number of your sauna, as well as the date of purchase. Mail your warranty card back to the address written on the card. We also suggest taking a photo of the warranty card in case it is lost in the mail.
  5. Warranty Claims: In the unlikely event that any portion of your sauna ceases to function properly, please take photos of those parts that are not working and send them to your customer service representative who will help you with your claim. Action to resolve the issue will be taken. 

By following these simple steps you can ensure that the warranty on your sauna will be honored, if you have any questions please do not hesitate to reach out to one of our customer service representatives.

Do Muscles Repair and Recover Faster With Regular Sauna Bathing?

By Saunas.org - Kat | | saunas.org

Whether you are an elite level athlete or a regular person engaged in an exercise regime, how quickly and how successfully your muscle fibers recover after a workout is important. Most people know how important exercise is, and yet, we tend to underestimate how important recovery is to the process of building muscle mass. 

The irony of exercise is that its effects serve to break down the muscle fibers in the body, and it is through active rest and regeneration that we actually see the visible results of all the hard work. With all exercise and no recovery, you will not benefit from the intensity of the energy output. 

A must on your to do list is take some down time and maximize muscle recovery through either, but ideally both, heat therapy and cold therapy. Interestingly, plunging yourself into an ice bath creates a similar cascade of internal biochemical reactions that helps to repair the muscles that have been broken down as a long hot bath, or sauna. For most folks the idea of getting into a warm sauna is much more alluring, and practical than creating an ice  bath. You can always do both!

So how exactly do saunas help in muscle recovery?

  1. Increase the production of Heat Shock Proteins (HSPs)
  2. Improves circulation
  3. Detoxification of lactic acid build up from exercise
  4. Improved production of Nitric Oxide

How Far Infrared Saunas Improved Overall Performance In Young Male Athletes

The National Institute of Health published a study performed on ten healthy young male athletes who regularly used the bench press, isometric leg press, and high intensity endurance exercise training. The participants took a short 20 minute far infrared sauna at low heat after their workouts ten times, and the results on muscle recovery were outstanding. The participants showed significant reduction of lactic acid in the body’s system, an increase in oxygenation of the blood, and a decrease in overall Ph levels in the blood.

“In conclusion, deep penetration of infrared heat (approximately 3–4 cm into fat tissue and neuromuscular system) with mild temperature (35–50°C), and light humidity (25–35%) during FIRS bathing appears favorable for the neuromuscular system to recover from maximal endurance performance. FIRS bathing is a very light loading for the body and provides a comfortable and relaxing experience.” (1)

You may not be a young male athlete, however the results of this study demonstrate universally positive effects on the body from taking far infrared saunas after working out. Lowering the Ph level in any human body is generally important for creating a healthy biosphere, an uptake in oxygen creates healthier blood, and detoxification from harmful lactic acid (which is produced during exercise), are all collectively positive for most humans. 

You do not have to use just a far infrared sauna to improve muscle recovery, in fact other studies demonstrate that traditional saunas, as well as full spectrum infrared saunas also have benefits in muscle recovery. The great thing about a far infrared sauna is that it is generally speaking the most affordable for in home sauna use!

Why The Production of Heat Shock Proteins Are So Important For Muscle Recovery

There are thousands of different types of Heat Shock Proteins (HSPs), but there is one very special breed when it comes to repairing depleted muscle fibers after a workout: HSP 70. 

According to a study published by NIH:

“The stress-inducible 70-kDa heat shock protein (HSP70) is a highly conserved protein with diverse intracellular and extracellular functions. … This upregulation of HSP70 contributes to the maintenance of muscle fiber integrity and facilitates muscle regeneration and recovery.”

Most of us know that exercise, whether it is weight lifting or long distance running, breaks down muscle fibers, but it is during rest that the muscle fibers repair themselves and ultimately are enhanced and strengthened. 

Heat Shock Proteins are produced not only in elevated temperatures, but also in very low temperatures such as an ice bath or a cryotherapy chamber. Traditional saunas, hot baths, or hot tubs, far infrared, and full spectrum infrared saunas are all excellent tools to improve the uptake of HSP70 which contributes to the repair of muscle fibers. 

Not only are the increased production of HSPs important for muscle repair, but also play an integral role in the improvement of the quality of bone marrow. With any high impact physical activity there is always the possibility of increased pressure on the skeletal structure. 

By taking a sauna after a workout or shortly thereafter, you are able to build up a healthy skeletal structure so that you can continue to reap the benefits of regular exercise. (2)

Improved Circulation and Detoxification For Muscle Recovery

The final two ingredients that make sauna bathing so important for muscle recovery are the improvement in blood circulation and detoxification of potentially harmful biochemicals produced during exercise such as lactic acid. By elevating the internal temperature of the body in a sauna, the entire cardiovascular system is engaged to begin the sweating process. 

 When the cardiovascular system is engaged and blood begins to flow through the heart and throughout the body, it is as if the muscles that have stressed during the workout are being fed all of the nutrients they so desperately need in order to begin the recovery process. 

The circulatory system is similar to the topography of river ways on a land mass. The more fluid they flow the more access the entire area has to all of the nutrients that are carried in the blood. 

Further, as an individual begins to sweat profusely in either an infrared sauna or a traditional sauna, the detoxification process begins. It is critical that lactic acid gets moved out of the body through elimination of some form, if not it can get stored in the body and cause ongoing issues with the endocrine system. (4)

The particularly special aspect of sauna bathing is that while a whirlwind of microscopic changes are taking place in the body, the individual is actively relaxing and resting, so that the body can do what it does best, heal.

Use An Infrared Sauna or A Traditional Sauna For Faster and More Effective Post Workout Muscle Recovery

Everyone, ideally should be engaged in some form of physical activity, and even if you are not an elite level athlete, the process of recovery is as important as the exercise. Active recovery through sauna therapy may be the most effective and enjoyable means of rehabilitating muscles after a workout. 

By using a sauna in conjunction with regular exercise the health benefits are exponential. For those looking to build muscle and get back into the gym sooner, taking a sauna after workouts will improve recovery and rebuild broken down muscle fibers faster than just resting without heat. 

Athletes looking to improve their muscle recovery between workouts, would do well with a full spectrum infrared sauna. The scientific data surrounding these types of saunas is resoundingly positive for the elite level athlete. (1)

Whatever your current lifestyle is, getting into the sauna, any kind of sauna will do a world of good for your skeletal and muscular system, as well improving overall cardiovascular function, and muscle fiber repair!

Sources Cited:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493260/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3822288/
  3. https://pubmed.ncbi.nlm.nih.gov/31950931/
  4. https://health.clevelandclinic.org/why-we-sweat/

Wondering If You Can Use a Sauna If You Have a Pacemaker? Find Out What the Medical Professionals Say

By Saunas.org - Kat | | Health Benefits, Infrared Sauna

If you are living with an implant heart device, or ‘pacemaker’, then most likely you have become accustomed to wondering if certain activities, machinery, or devices will conflict with the proper function of your pacemaker. While sauna bathing, including infrared sauna therapy, is known for its benefits to heart health and cardiovascular function, if you already have a pacemaker implant, you may be ambivalent about the safety of using an infrared sauna. 

As with all medical conditions, if you are unsure, it is best to consult a healthcare professional before beginning sauna therapy. What we review in this article is general guidance, but please make sure to contact your device manufacturer and/or physician to obtain the specific safety measures regarding your unique device.

Different Types of Pacemakers

There are a few different types of heart implant devices that someone will likely be wondering about with their infrared sauna use which include:

  1. Single chamber – One lead attaches to the upper or lower heart chamber
  2. Dual-chamber – Uses two leads, one for the upper and one for the lower chamber
  3. Biventricular pacemakers – Used in cardiac resynchronization therapy
  4. Pacemakers with an ICD – Implantable defibrillator

Pacemaker Safety Levels

Typically, activities and devices that may affect the function of a pacemaker are broken down into four primary categories: 

  1. Acceptable for use with an implant heart device
  2. Low risk for use with an implant heart device
  3. High risk use for an implant heart device
  4. Avoid all together with an implant heart device.

While most devices we use in our home and office fall into the first and second categories, there are some surprising devices that fall into the more concerning third and fourth categories. For example, any shop tools (drills, table saws, etc.) should be kept at least 12 feet away from your pacemaker, and body fat measuring scales can seriously interfere with the function of your implanted pacer. Induction cooktops should be used with caution, and those with a pacemaker know that they will be subject to special screening at the airport due to their inability to use the standard metal detecting equipment. It is not surprising to wonder whether or not your pacemaker is safe for use in an infrared sauna.

Is an infrared sauna safe for people with a pacemaker or ICD?

There are a handful of pharmaceutical companies which manufacture implantable pacemakers and ICD devices. One of the largest of these companies is Medtronic, a well-known manufacturer with global distribution. Medtronic’s online information database, as well as information provided directly to patients, indicates infrared saunas are safe to use with all of their pacemaker devices.

It may come as a surprise to you, but Medtronic places infrared sauna therapy, as well as acupuncture (without electrical current) under the category of ‘no effect’ on the function of your heart device. (1)

According to a Medtronic specialist: “An infrared sauna, a mammogram and acupuncture without current will have no effect on the function of your heart device.” (1)

It is always best to confirm with your primary care physician or cardiologist before embarking on a sauna therapy protocol. Heart issues and pacemakers can be very sensitive to outside stimuli, for example an airport security checkpoint. While this is true, the manufacturers of some of the top pacemakers available today do give the direct go ahead to use an infrared sauna with a pacemaker. 

Beyond being merely acceptable to use a pacemaker, even those with an ICD, the data collected by the National Institute of Health suggests that heart health is dramatically improved with regular sauna use, even for those with chronic heart failure. (2)

Sauna Use and Overall Heart Health

Very often the average person will associate a variety of contraindications for sauna use for those living with moderate to severe heart issues. The reality is that regular (3-5 times per week) sauna sessions dramatically improve heart function, lower blood pressure, and improve circulation through the upper and lower chambers of the heart. (2)

According to the study: “Beneficial Effects of Sauna Bathing For Heart Failure Patients” issued by NIH:

It seems that the data collected by heart health specialists demonstrates that regular sauna bathing improves overall heart health, not only for patients with acute heart failure, but also for the rest of the population. 

“Repeated sauna therapy (60°C for 15 min) improved hemodynamic parameters, clinical symptoms, cardiac function and vascular endothelial function in patients with CHF…Sauna treatment is considered safe for CHF patients with NYHA classes I, II and III. It seems that sauna treatment may help improve clinical symptoms and hemodynamic parameters secondary to an improvement in the endothelial function of patients with CHF whose endothelial function is impaired.”

It is always recommended to consult a medical professional before beginning a robust sauna protocol. 

Regular Sauna Bathing Improves Overall Heart Health and Is Safe To Use In An Infrared Sauna

The combination of high heat and the positive effect of infrared light on blood circulation suggests that its regular use can help in the prevention of heart disease. This can also be incorporated into the treatment protocol of those who suffer from acute heart conditions, even those living with an implanted pacemaker. 

The unique interplay between infrared light and cellular function, particularly mitochondrial function, helps to enrich the oxygen level in the bloodstream as well as improve circulation through the upper and lower chambers of the heart. (3)

Even if you are living with any of the three primary pacemakers mentioned above, Medtronic, the manufacturer of these devices, says that infrared sauna bathing is a safe activity for individuals with these heart implants.

Even as expert opinion is weighed in, it is so very important to double, and even triple check with the manufacturer of your pacemaker, as well as with your cardiologist before beginning a sauna therapy regimen.

Sources Cited:

  1. https://www.medtronic.com/us-en/index.html
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2359619/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7356229/