While you can sauna everyday, the optimal frequency for health benefits appears to be four to seven 20-minute sessions per week.
According to research, aiming for four to seven 20-minute sauna sessions per week in a sauna heated to around 80° to 100° Celsius (176° to 212° Fahrenheit) offers the most health benefits. However, even 2 to 3 times a week can still be beneficial. It’s important to build up your tolerance slowly.
Here's a breakdown to consider:
- Frequency: Aim for 4-7 sessions per week for maximum benefit, although 2-3 sessions are still helpful.
- Duration: Keep sessions to around 20 minutes.
- Temperature: Saunas should be between 80° to 100° Celsius (176° to 212° Fahrenheit).
- Tolerance: Gradually increase the frequency and duration of your sauna sessions as your body adapts.
Example:
A good starting point could be:
| Day | Session Length (minutes) |
|---|---|
| Monday | 10 |
| Wednesday | 15 |
| Friday | 20 |
Gradually increase the session lengths and frequency over time.
