Prefer A Hot Tub Soak Over A Cold Plunge? Here Are 3 Wellness Benefits Of Adding Daily Hot Water Immersion To Your Fitness Routine.

Top performing executives have undoubtedly mastered their business prowess as they reach their 40s and 50s, honing the art of balancing career aspirations and family commitments. This often results in years of neglecting our personal health. A growing focus on coupling mind-body wellness has led many of us to explore a variety of fitness, stress reduction, and body recovery methods. While invigorating practices like cold plunges have gained well-deserved popularity for their health benefits, hot water immersion offers its own set of performance advantages that may better suit those of us less keen on freezing to death.  

This age-old practice, easily incorporated into your routine through a simple hot bath or hot tub session, offers a wealth of health benefits that can support both your physical fitness goals and overall well-being. Let's explore how this soothing ritual could become a cornerstone of your new wellness lifestyle, providing a moment of tranquility in your busy day while simultaneously boosting your fitness goals.

Here are 3 of the many wellness benefits of daily hot water immersion.

1. Muscle Recovery and Pain Relief Intense physical activity and chronic conditions like arthritis can leave us lagging and dragging at the end of the day. The warmth and buoyancy of the water can reduce joint inflammation and increase blood flow, which helps in healing, reducing pain, and enhancement. The Arthritis Foundation notes that patients participating in warm water therapy 2 to 3 times per week, increased mobility and had less joint pain. Though icing is still the go-to for acute pain relief from an injury, chronic pain and general muscle soreness can be notably alleviated using hot water immersion. Post-exercise hot water soaks can also accelerate muscle recovery. A study in the Journal of Science and Medicine in Sport found that hot water immersion after exercise enhanced recovery from high-intensity running. The researchers stated, "hot water immersion (HWI) as a recovery strategy improved subsequent running performance." Though research is still ongoing, these heat immersion therapies may also be linked to muscle growth via hormonal pathways. A study found that heat stress can activate certain cellular pathways associated with muscle hypertrophy (muscle growth). The majority of studies looked at sauna use, but more research is happening with HWI as well.
   

2. Stress Relief and Relaxation Most of us can relate to that awww feeling of sinking into a hot tub or hot bath. The combination of heat, massage from water jets, and the feeling of weightlessness that a hot tub offers can trigger the release of endorphins, the body's natural feel-good chemicals. But it goes deeper and studies support its mental health benefits. A study published in the Journal of Physical Therapy Science found that HWI can reduce stress and anxiety levels. Researchers noted that "hydrotherapy is widely used to improve mental health, diminish anxiety and stress, and improve mood,” stating that “Mood State scores were lower for stress, tension-anxiety, anger-hostility, and depression-dejection.” Additionally, Hot Tub use can be part of our social life and relationship enhancement. Closing out the day with friends or our significant other can become a bonding ritual. It’s device-free time for one-on-one conversations or quiet stargazing together. 
   

3. Improved sleep quality This all to be followed by a great night's sleep. Regular use of a hot tub, especially in the evening, can improve sleep quality by increasing body temperature and then subsequently cooling it down, according to an article by the Sleep Foundation. This can signal your body that it's time to sleep, mimicking the natural drop in core body temperature that happens as part of a healthy circadian rhythm. Logically, if a warm soak reduces joint and muscle soreness, reduces stress and tension, and promotes our bodies natural rhythms, the shot at a good night's sleep has great odds.
   

As we navigate the demands of our professional and personal lives, incorporating daily hot water immersion into our routines offers a powerful yet accessible tool for enhancing our overall wellness. Whether you're looking to boost muscle recovery, alleviate stress, or improve your sleep quality, a regular hot tub soak can be a game-changer in your fitness journey. It's a gentle, enjoyable practice that aligns perfectly with the busy lifestyle of executives seeking to prioritize their health.

So, the next time you're tempted to push yourself to extremes, remember that sometimes, the most effective wellness solutions can also be the most soothing. Step into the warm embrace of your hot tub, and let the healing power of hot water immersion work its magic on your body and mind. You might just find that this simple ritual becomes an indispensable part of your path to peak performance.