Can Regular Sauna Sessions Support Muscle Health in Older Adults?
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Introduction
As we age, keeping muscles strong becomes harder. Muscle loss can affect strength, mobility, and overall health. While exercise is known to help, not everyone can stick to a workout routine. A recent study explored whether passive heat therapy, like regular sauna sessions, could offer a gentler alternative.
What Was Done
In the study, older adults (average age 73) underwent passive heat treatment using infrared saunas for 8 weeks. They sat in the sauna three times a week for 45 minutes at around 60°C. The researchers measured changes in muscle structure, strength, and blood flow before and after the heat treatment.
Improvements in Muscle Blood Supply
The most significant finding was that heat therapy increased capillarization — the small blood vessels in muscle tissue. This means the muscles developed more tiny blood vessels, which could potentially help deliver nutrients and oxygen better. This change was seen in both slow-twitch (type I) and fast-twitch (type II) muscle fibers.
No Boost in Muscle Size or Strength
Despite better blood vessel growth, the participants did not gain muscle mass or strength. Measurements of muscle size and power, including leg strength and grip strength, remained mostly unchanged. Only a small improvement in handgrip strength was noted.
No Change in Muscle Protein Building
Muscle growth depends on protein synthesis — how the body uses protein to repair and build muscle tissue. In this study, heat therapy did not increase protein synthesis rates, either at rest or after a meal. So, although the muscles had more blood vessels, they did not build more protein.
Metabolic and Heart Health Benefits
Interestingly, the study did find some positive effects on heart health. Systolic blood pressure (the top number in a BP reading) slightly decreased after 8 weeks of sauna use. Post-meal blood sugar levels were also better controlled. These improvements suggest that regular heat exposure may support cardiovascular and metabolic health.
What This Means
While passive heat therapy did not help build muscle or improve strength directly, it did enhance blood supply in the muscles and showed some heart and blood sugar benefits. This could make it a helpful add-on for older adults who cannot exercise regularly. However, for building muscle, exercise and proper protein intake remain essential.
Conclusion
Infrared sauna sessions may not replace strength training, but they do appear to support better blood flow and offer heart health perks for older adults. Heat therapy might be a simple and relaxing way to support overall health as we age, especially when traditional workouts are difficult to maintain.