Saunas in Singapore

Benefits of Sauna

There are many well documented benefits of frequent sauna use:

• Cardiovascular benefits
• Reduced inflammation
• Improved cognitive and mental health (less depression, more neurogenesis)
• Hormone and metabolic function
• Detoxification

Several studies have shown that frequent sauna bathing (4-7 times per week, 174°F for 20 min) is associated with a

• 50% lower risk for fatal heart disease,
• 60% lower risk for sudden cardiac death,
• 51% lower risk for stroke, and
• 46% lower risk for hypertension.

In addition to lowering cardiovascular-related mortality, sauna use may have benefits for overall longevity. For example, using the sauna 2-3 times per week is associated with 24% lower all-cause mortality and using the sauna 4-7 times per week is associated with 40% lower all-cause mortality.

People that used the sauna 2-3 times per week had a 20% lower risk of Alzheimer’s disease, and those that used the sauna 4-7 times per week had a 60% lower risk of Alzheimer’s disease, compared to men that used the sauna 1 time per week.

 

How it Works

Heat, as a hormetic stressor, triggers protective mechanisms that repair cell damage, but also protect against future stresses.

Sauna bathing has several cardiovascular benefits. Exposure to heat causes the body and skin temperature to rise. The heart beats faster as the body needs more oxygen (similar to exercise). The arteries expands and contract, improving endothelial function. Blood pressure is also reduced.

Blood flow is redirected from the body to the skin to encourage sweating (one can lose up to 0.5kg of sweat while in the sauna). This has a detoxifying effect as heavy metals and other toxins are released from the body.

Saunas activate heat shock proteins which help to repair damaged protein that can cause Alzheimer’s Disease, Parkinson’s Disease and can also be protective against these neurological diseases.

Besides heat shock proteins, sauna usage increases Brain Derived Neurotropic Factor (BDNF) which promotes neurogenesis, the growth of new neurons in the brain.

It also activates molecular mechanisms that are anti-inflammatory, protects against oxidative stress and reduces chronic inflammation.

 

Frequency and Duration

The benefits of sauna are dose dependent so to get the maximum benefits, it has been recommended that one should sauna at least 3-4 times a week for 20 minutes in a conventional sauna and 45 minutes in an infra-red sauna.

 

Infra Red vs Conventional Sauna

Infra red saunas are heated to 50-60 deg celsius compared to 70-80 deg celsius for conventional saunas.

Infra red saunas can deliver the same benefits as conventional saunas but because they are not as hot, you’ll have to stay in for a longer time.

When I wore my Polar in the sauna it took 20 minutes to get my heart rate up to 142 bpm in a conventional sauna and 45 minutes in an infra red sauna.

 

Sauna as an Exercise Memetic

The use of saunas has been proposed as an exercise memetic for people who are injured / old and unable to exercise because the physiological response to sauna bathing is very similar to that of moderate to high intensity exercise.

 

Where to Sauna in Singapore

The best place I found for frequent sauna usage is Fitness First. Fitness First has saunas in 5 clubs located all around Singapore. There is a small sauna at One Raffles Quay which is always empty at around 3-5pm (my favourite time to go). There’s also a big sauna (usually occupied, even during off peak) at One George Street which can be used with the swimming pool for some hot/cold therapy. I pay $136 a month with the AIA Vitality 20% discount which works out to about $11 per use if I go three times a week. Saunas are the primary reason I have a Fitness First membership.

Locations with sauna:

• Capital Tower (not ideal as the sauna only heats to 70 deg which is not hot enough)
• One George Street
• One Raffles Quay
• Paragon
• Tampines

Locations with steam room:

• 100 AM
• Alexandra (Mapletree Business City)
• Bugis Junction
• Capital Tower
• Clementi
• Fusionopolis
• Market Street (Raffles Place)
• One George Street
• One Raffles Quay
• Paragon
• Paya Lebar
• Tampines
• The Metropolis
• Westgate

 

Pure Wellness Studio, now under Core Collective, have infra-red saunas (intro package of $60 for 2 visits, $75 per visit thereafter). It’s a pleasant experience with chromotherapy (different lights in the sauna) but expensive if you plan to go frequently (which you should if you want the full benefits of heat therapy).

Trapeze Recreational Club has an infra red sauna and a 5 degree plunge pool available for members to use. A drop in session to their thermal suite costs $60 for a 45 minute session, $150 for 4 sessions (valid for one month), $250 for 8 sessions (valid for two months)

Soma Haus in Joo Chiat has an infra red sauna ($75 for single session, $199 for 3 sessions and $600 for 10 sessions), ice baths ($39 for single session, $99 for 3 sessions, $300 for 10 sessions) and float therapy ($89 for single session, $240 for 3 sessions, $700 for 10 sessions).

Other places that have saunas:

• Country clubs
• Condos
• Hotels (some accessible via Classpass)
• Spas
• Gay saunas (I’m sure there are other benefits not listed here but that would be out of scope of this blog post, lol)

 

Places that don’t have saunas

• Virgin Active gyms only have steam rooms
• Gravity gym only has a steam room

 

 

References

• Sauna – FoundMyFitness – a comprehensive resource
• [PAYWALL] #132 – AMA #16: Exploring hot and cold therapy – Dr Peter Attia