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Research has shown that stepping into a sauna can help you work toward longevity in many respects.  

Specifically, a study out of Finland showed a link between sauna bathing and reduced risk of developing dementia1. It’s also been associated with improved immune system2 and improved skin health3.

Other reviews deem regular sauna use beneficial to reduce the risk of Parkinson’s disease and may even be helpful as an accessory to treatment4. 

In terms of frequency, research has shown that sauna bathing four to seven times per week enhanced longevity by 40%5. In that same study, sauna bathing two to three times per week was associated with a 23% increase in longevity (so a higher frequency may help you reap more benefits).

Now, if you have access to a sauna at your local gym or well-being space, then you can totally start there. If not, you may consider investing in a portable sauna or sauna blanket so you can complete this step in the comfort of your own home. These tend to be an investment, but they’re a one-time purchase as opposed to a recurring sauna membership

Shah spends 30 minutes in the sauna, but of course, everyone’s bodies are different. Depending on your sauna experience, the temperature of your sauna, and your personal tolerance, half an hour may be a bit long, so make sure to listen to your own body. You can check out our full guide to saunas here, if you’d like to learn more.

Longevity experts often praise cold therapy, and for good reasons: Brief yet intense cold exposures (like a cold plunge or cold shower) have been associated with a balanced inflammatory response10, improved sleep11, enhanced muscle and joint health12, and mood support13. 

Cold therapy acts as a hormetic stressor—a short and brief burst of stress—which “stresses the cells just enough so that they go into repair and rejuvenate mode,” says Shah. As a result, it helps your body become more resilient to future stress, thus enhancing longevity. 

The best part? It’s a quick and easy step to add to your routine. “Even just three minutes in cold water, cryotherapy chamber, or even a cold shower really does induce a physiological change,” says Shah. “Mitochondria get healthier. The endorphin and dopamine release is beneficial as well.”

And you don’t need to spend 20 minutes in freezing water—just a few minutes as often as you can will do the trick.

Just make sure cold therapy is the last step of your routine, says Shah. “A lot of the hormetic effects of cold therapy happen not just while you’re in the cold but in the time period of getting back to your normal core body temperature,” he explains. “So if you’re going into heat right afterward, it doesn’t give your body that extended 20 to 30 minutes of warming itself up. That’s why doing the cold last is important.”