Nick NorwitzMD PhD, Oxford-Harvard | Metabolic Health Educator | “Stay Curious”

Why Saunas Are Like Cardio for Your Heart

20 May 2025 · 1 min

Watch on YouTube

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In this educational YouTube segment, the presenter explains how regular sauna sessions act like cardiovascular exercise for the heart. By exposing the body to high heat in a 180‑degree wooden enclosure, sauna use raises heart rate and can boost cardiac output by up to 70%, enhancing overall blood flow. The heat stress also lowers chronic inflammation, evidenced by reduced C‑reactive protein (CRP) levels and increased anti‑inflammatory interleukin‑10 (IL‑10). Additionally, frequent sauna exposure improves the function of endothelial cells that line blood vessels, a key factor in cardiovascular health. Together, these physiological effects suggest that consistent sauna use may lower the risk of heart disease without the need for traditional aerobic workouts.

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What if I told you that sitting in a 180-degree wooden box a few times per week could reduce your risk of heart disease? Saunas can improve heart health in part by mimicking cardiovascular exercise, like running on a treadmill, but you don't actually have to run. They increase heart rate and can increase cardiac output by up to 70% and improve blood flow throughout the body. They can also help reduce chronic inflammation, with more frequent sauna use being associated with lower levels of inflammatory markers like C-reactive protein, or CRP for short. Maybe you've heard of that one. And saunas can also increase levels of anti-inflammatory molecules like IL-10. And saunas can help improve the function of the endothelial cells lining blood vessels, which is really important for heart health.