Health benefits of hot and cold exposure.

March 10, 2023

Heat exposure and cold plunge are two distinct types of therapy that can have significant benefits for the body. Heat exposure can include activities like sauna use and steam rooms, while cold plunge therapy usually involves immersion in ice-cold water. While these therapies are often used separately, there is growing evidence that combining heat and cold therapy can have a synergistic effect and provide even greater benefits for the body.


Benefits of Heat Exposure

Heat exposure has been used for centuries as a form of therapy for various ailments. Sauna use, for example, has been shown to have benefits for cardiovascular health, respiratory function, and skin health (Leppäluoto et al., 2018). Sauna therapy can also have positive effects on the immune system, reducing the risk of infection (Laukkanen et al., 2018).

  • Improved Cardiovascular Health: Steam rooms help in improving cardiovascular health by increasing heart rate and dilation of blood vessels, essentially mimicking moderate physical activity. This increase in blood flow helps to improve oxygenation of the body's tissues (Kukkonen-Harjula & Kauppinen, 2006).
  • Respiratory Benefits: Steam rooms can help to alleviate respiratory issues such as asthma, bronchitis, and allergies. The heat and humidity in a steam room can help to clear the respiratory tract and soothe the airways (Jokic et al., 2016).
  • Improved Skin Health: Saunas can help to improve skin health by opening up the pores and promoting sweating. This sweating can help to remove dead skin cells and other impurities from the skin, leaving it looking refreshed and rejuvenated (Crinnion, 2011).
  • Pain Relief: Saunas can help to relieve muscle and joint pain by increasing blood flow to the affected areas. The heat from the sauna helps to relax the muscles, which can alleviate pain and soreness (Oosterveld et al., 2009).
  • Improved Immune System: Saunas can help to improve the immune system by increasing the production of white blood cells. The heat from the sauna stimulates the body's production of white blood cells, which are responsible for fighting off infections and diseases (Ernst et al., 1990).


Benefits of Cold Plunge

Cold plunge therapy, on the other hand, involves immersion in ice-cold water and is often used after exercise to reduce inflammation and speed up recovery. Studies have shown that cold plunge therapy can improve muscle soreness, reduce inflammation, and improve athletic performance (Bieuzen et al., 2013). Cold water immersion can also have benefits for the cardiovascular system, improving blood flow and reducing blood pressure (Lombardi et al., 2017).


Combined Benefits of Heat Exposure and Cold Plunge

While heat exposure and cold plunge therapy are often used separately, there is growing evidence that combining the two can have even greater benefits for the body. One study found that combining sauna use and cold-water immersion can improve cardiovascular function, reduce inflammation, and improve overall health (Leppäluoto et al., 2015).

The benefits of combining heat exposure and cold plunge therapy may be since the two therapies have opposing effects on the body. Heat exposure increases blood flow, while cold immersion reduces blood flow. Alternating between the two can create a "pumping" effect on the blood vessels, which can improve circulation and reduce inflammation (Takagi et al., 2018).


When considering mental health, there is growing evidence to suggest hot and cold exposure can have very positive effects:

  • Improved Mood: Exposure to hot temperatures can release endorphins and serotonin, which can improve mood and reduce feelings of anxiety and depression. Cold exposure has also been shown to improve mood by activating the sympathetic nervous system, leading to an increase in norepinephrine levels.
  • Stress Reduction: Both hot and cold exposure can help reduce stress levels. Heat exposure can lead to a relaxation response, while cold exposure can activate the body's natural stress response and help the body better cope with stressors.
  • Improved Sleep: Heat exposure can improve sleep quality by promoting relaxation and reducing muscle tension. Cold exposure has also been shown to improve sleep by decreasing the time it takes to fall asleep and increasing deep sleep.
  • Increased Energy and Focus: Exposure to both hot and cold temperatures can increase energy levels and improve cognitive function. Heat exposure can increase blood flow to the brain and enhance cognitive function, while cold exposure can increase alertness and focus.
  • Improved Immune Function: Cold exposure has been shown to improve immune function by increasing the production of white blood cells and activating the body's natural defence mechanisms.


Conclusion

In conclusion, heat exposure and cold plunge therapy are two distinct types of therapy that can have numerous benefits for the body. While they are often used separately, the growing evidence of its benefits is exciting. By alternating between heat and cold therapy, individuals may be able to improve their cardiovascular health, reduce inflammation, and improve overall health and well-being.


References

Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant- induced and other chronic health problems. Alternative medicine review, 16(3), 215-225.

Ernst, E., Pecho, E., Wirz, P., & Saradeth, T. (1990). Regular sauna bathing and the incidence of common colds. Annals of medicine, 22(4), 225-227.

Jokic, A., Kostic, M., Jokic, N., & Simic, D. (2016). The effect of sauna on patients with bronchial asthma. Vojnosanitetski pregled, 73(9), 803-808.

Kukkonen-Harjula, K., & Kauppinen, K. (2006). Health effects and risks of sauna bathing. International Journal of Circumpolar Health, 65(3), 195-205.

Oosterveld, F. G., Rasker, J. J., Floors, M., Landkroon, R., van Rennes, B., Zwijnenberg, J., ... & Koel, G. J. (2009). Infrared

Hewett, Z. L., Pumpa, K. L., Smith, C. A., Fahey, P. P., & Cheema, B. S. (2018). Effect of a 16-week Bikram yoga program on heart rate variability and associated cardiovascular disease risk factors in stressed and sedentary adults.


Ed Daccache

Workers Compensation Specialist ‑ Team Leader South (AEP, ESSAM)

Exercise Rehabilitation Services ‑ WA

     

The Beauty of a program: Couch to 5k

June 19, 2025
If you have doom scrolled through Instagram/Facebook or YouTube recently you may have been bombarded with advertisements for a slew of different exercise programs. These all usually have something to do with what you value and target you with a preamble on how to get it, how did I shrink my waist size, how do I build muscle or how I rehabbed my knee pain. As an exercise physiologist it's my job to write these programs! Now although I don’t always enjoy interruptions to my news feed of cat videos and rugby highlights, I do actually think a lot of these programmes have merit! I love anything with a bit of structure that can help you progress yourself towards what you care about so today I wanted to write about one of my favourite programs of all time and that is the “Couch to 5km Running Programme” Why Running? I love running as an exercise choice, it gets you outdoors, it has increasing social connections via run clubs/park runs and is completely free! However, it’s hard to jump in to, I see a lot of people getting tripped up by some of the barriers that come with it. A lot of the people I see starting running don’t know about the many choices that come with exercise and in the exercise physiology business we call this the FITT principle! - Frequency – How often are you doing your running? - Intensity – How fast or slow are you running? - Time – How long should I run for? - Type – Why run over biking or rowing? A dedicated programme takes care of these for you, and I think the Couch to 5k programme does a fantastic job of introducing you to all these different ideas. Language! The first thing I love about the “Couch to 5k” is its language. The use of simple and direct language leaves a bit of room for interpretation. You can see clear above on your first Tuesday run you will run for 1 minute and walk for 1 minute. In this small interval that speed is utterly and entirely up to you. Go as slow as you like or as fast as you like however I want you to run for the entire minute! Keeping things simple is so important and this guidance is exactly where I would want you to start off as a beginner runner, have some fun and run! Progression! From week to week the running times can be seen to get bigger and bigger! Slowly but surely these intervals only increase by 1 or 2 minutes at a time. Between each session you will be able to notice small increases, but your fitness catches up with that! The whole point of a programme is that it starts small and works up, no single day itself should feel like an insurmountable workout but by the end you’re able to run a whole 5k! Rest! This program builds in rest days and rest periods so well. Each day is spaced out giving some time for you two recovers but not so much so you can get some fitness in! Within the workouts as well these intervals leave you working for the right amount of time each workout. Goals Too often when working out our goals are too big and lofty. Being able to make big changes start with small actions and goals. You can’t change yourself image in one day so I like the time frame of 6 weeks (in some programmes 6-12 weeks) because by the end we have a set definable goal of what we want to achieve, and we can really feel thar progression of fitness! Mathew Walker Exercise Physiologist Exercise Rehabilitation Services ‑ WA

The Importance of Warm Down Routines After Exercising

June 13, 2025
When it comes to exercise, most people focus on warming up or pushing through the workout itself, but what often gets overlooked is the warm-down which is a period of gentle movement and stretching after your main workout. Though it may feel tempting to skip it, a proper warm-down is crucial for both your physical health and your mental well-being. Here is why this final phase of your workout deserves just as much attention as everything that comes before it: 1. Helps Prevent Injury One of the most important physical benefits of a warm-down is injury prevention (Witvrouw, et al., 2004). After intense activity, your muscles are warm, flexible, and more prone to strain if you suddenly stop moving (Witvrouw, et al., 2004). Gradually slowing down your heart rate and stretching your muscles helps release tension and reduce muscle stiffness, which can significantly lower the risk of cramps, strains, and post-workout soreness (Witvrouw, et al., 2004). 2. Promotes Better Circulation During exercise, your heart rate and blood pressure increases to support your body’s physical demands (Alter, 1998). If you stop abruptly, blood can pool in your limbs, leading to dizziness or even fainting. A warm-down helps maintain healthy blood flow by gradually lowering your heart rate and allowing your body to transition smoothly back to a resting state (Alter, 1998). This improves circulation and helps the body clear out metabolic waste products like lactic acid (Alter, 1998). 3. Supports Mental Clarity and Stress Relief Exercise is a proven mood booster, and warming down can enhance these benefits. Taking time to breathe deeply and reflect during your warm-down allows your nervous system to shift from the high-energy "fight or flight" mode into the calmer "rest and digest" state (Van Hooren & Peake, 2018). This shift reduces stress hormones like cortisol and helps improve mental clarity, calmness, and emotional balance (Van Hooren & Peake, 2018). 4. Enhances Flexibility and Recovery Including dynamic and static stretches during your warm-down helps maintain or even improve flexibility over time (Alter, 1998; Witvrouw, et al., 2004). Muscles are more pliable after a workout, making this the perfect time to gently lengthen and release them (Alter, 1998; Witvrouw, et al., 2004). This not only reduces soreness in the days following exercise but also supports quicker recovery and better performance in future workouts (Alter, 1998; Witvrouw, et al., 2004). 5. Reinforces Healthy Mind-Body Connection Warming down creates a moment of mindfulness—a chance to tune into how your body feels after movement (Van Hooren & Peake, 2018). This reinforces a healthy relationship with exercise that is about more than burning calories or hitting performance goals (Van Hooren & Peake, 2018). It is a time to appreciate what your body can do and to give it the care it deserves (Van Hooren & Peake, 2018). This shift in perspective can be especially helpful in maintaining long-term motivation and preventing burnout (Van Hooren & Peake, 2018). Conclusion A warm-down might seem like a small part of your workout, but its benefits for your physical and mental well-being are significant. From preventing injury and aiding recovery to promoting mental clarity and deepening your connection with your body, those extra 5–10 minutes are well worth your time. So next time you finish a run, gym session, or yoga class, do not rush off, take a couple minutes to wind down. Your body and mind will thank you for it. References: Witvrouw, E., Mahieu, N., Danneels, L., & McNair, P. (2004). Stretching and injury prevention: an obscure relationship. Sports medicine, 34, 443-449. Alter, M. J. (1998). Sport stretch. Human Kinetics. Van Hooren, B., & Peake, J. M. (2018). Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries, and the long-term adaptive response. Sports Medicine, 48(7), 1575-1595.

Reduce The Risk of Developing Knee Osteoarthritis

May 23, 2025
Each year, more than 53,000 knee replacements are performed in Australia, with that number steadily increasing. It's predicted that by the year 2030, this number will rise to over 150,000. Unfortunately, genetics play a significant role in whether you will develop osteoarthritis and require a knee replacement. However, there are several proactive steps you can take to reduce your risk. Weight Management Maintaining a healthy weight is important for reducing the risk of knee osteoarthritis. Excess weight puts additional stress on your knees, increasing the risk of developing osteoarthritis. Live an Active Lifestyle Engaging in a variety of exercises, including both strength training and aerobic activities, is essential for maintaining healthy knees. Strength training helps build muscle around the knee, providing better support and reducing the strain on the joint. Aerobic exercises, such as walking, swimming, and cycling, improve cardiovascular health and promote overall physical fitness. A well-rounded exercise routine can help reduce the risk of injury and osteoarthritis. Avoid Repetitive Knee Injuries Preventing knee injuries is another key factor in reducing the risk of needing a knee replacement. It’s been shown that people who have had multiple knee injuries and or surgeries are more likely to develop knee osteoarthritis later in life.  Brody Kilbey Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA
More Posts