Best Workout Ever? Study Says Hot Tub Rivals Jogging in 3 Key Health Benefits
When we first saw the headlines, even we were skeptical. As much as we love a relaxing soak in the hot tub, it couldn’t really offer the same health benefits as a jog… right? Sounds like wishful thinking.
But unbelievably, according to a 2020 scientific review in the Journal of Applied Physiology, the surprising answer is “Yes” – there are real, proven health benefits to hot tubbing that mimic the effects of exercise, like jogging.
And when you break it all down, the science behind those benefits actually makes a lot of sense.
But before you go you yeeting your shiny new running shoes, let’s take a closer look at what exactly this study is telling us. Because it’s pretty interesting stuff – and it might get you one step closer to crushing your fitness goals.
How Hot Tubbing Rivals Jogging When It Comes to 3 Key Health Benefits
The health benefits of hot tubbing really boil down to a thing called "passive heating": the scientific term for raising your body temperature using a heat source like a hot tub.
Instead of generating heat yourself by going for a run (that's "active" heating), you’re letting an outside source, like the hot water in your tub, do the work of raising your muscle and core body temperature. Simple as that.
When you soak in a hot tub, the heat puts your body under a gentle, positive form of stress. This is a good thing; it triggers many of the same healthy chain reactions as a workout. Think of it as a biological shortcut that is the source of the health perks we're about to get into
The biggest difference between the two comes down to energy. A workout, by definition, burns fuel to create heat. Passive heating is the opposite. It allows you to get some of the same heat-related benefits without draining your energy reserves, all while your body is at rest.
So, what exactly does passive heat do for you? Well, the 2020 scientific review we referenced up top broke it down into three key areas: cardiorespiratory, vascular, and cardiometabolic health.
Let’s take a look at each of these hot tubbing health benefits in turn and see how they compare to active exercise.
Benefit #1: Cardiorespiratory Health
In simple terms, cardiorespiratory fitness (CRF) measures how well your heart and lungs supply oxygen to your muscles during activity. This matters a lot to athletes, of course, but also to everyday folks; researchers at the American Heart Association argue that CRF is a vital sign that could better predict long-term health than smoking or high cholesterol.
So, how does a hot soak in the tub compare to a jog? The 2020 scientific review found a surprising overlap.
Both regular hot tub sessions and moderate exercise improved overall CRF scores (often measured as VO₂ max) by a similar amount: about 5-8% in studies lasting six to eight weeks. They also both appeared to increase the density of capillaries, the tiny blood vessels that deliver oxygen to your muscles.
Of course, a jog provides a much more powerful workout for the heart. Your heart rate and the amount of blood it pumps increase far more during a run than they do while you're sitting in hot water. This stronger stimulus leads to changes that strengthen the heart muscle and improve how your cells produce energy, which are key benefits that passive heating alone can't provide.
Essentially, both jogging and hot tubbing can give your cardiorespiratory fitness score a bump. While exercise is the undisputed champion for strengthening your heart, hot tubbing could be a perfect form of cross-training for recovery days or when you need a low-impact option that's easy on your joints.
Benefit #2: Vascular Health & Flexibility
Vascular health refers to the network of blood vessels, including your arteries and veins, that works like a series of pipes to deliver oxygen and nutrients everywhere they need to go. When this system isn't in decent shape, circulation can slow down, increasing the risk of serious conditions like heart attack and stroke.
When it comes to keeping these "pipes" clear and flexible, the science shows that hot tubbing can be particularly helpful. The 2020 review states that for vascular health, the benefits of passive heating are "quite comparable" to exercise.
Both a good jog and a hot soak help reduce artery stiffness, and they work using the same mechanism: increasing what scientists call "shear stress." This is simply the force of blood flowing against your vessel walls. This gentle friction stimulates the inner lining of your blood vessels, making them more flexible and helping them function better.
And according to the review, the level of improvement from both jogging and hot tubbing is nearly identical.
So, this is an area where your hot tub truly shines. You can gain a major health benefit for your blood vessels without breaking a sweat. For improving the health and flexibility of your circulatory system, relaxing in a hot tub is a surprisingly powerful approach.
Benefit #3: Cardiometabolic Health
Finally, let's look at cardiometabolic health. This refers to your risk for heart disease and metabolic issues like type 2 diabetes based on factors like your blood pressure, cholesterol, and blood sugar levels.
Cardiometabolic health is an important measure of your overall well-being. Unfortunately, it’s also an area where many of us are falling short. One analysis in the Journal of the American College of Cardiology found that fewer than 7% of U.S. adults have optimal cardiometabolic health.
The good news is that research shows both regular soaks and jogs can help your body control glucose and reduce the chronic, low-grade inflammation that contributes to many diseases. The 2020 review also showed that passive heating may actually be more effective at lowering blood pressure than aerobic exercise. That’s a huge win for the hot tub.
Note: People with unstable chest pain, poorly controlled high blood pressure, low blood pressure, or other serious heart issues should be careful and talk to a doctor before using a hot tub.
But there’s an important caveat here. Weight management is a big part of the cardiometabolic equation, and this is one thing your hot tub cannot do. Passive heating doesn’t cause weight loss, no matter how much you’re sweating. In this, there’s no substitute for physical activity and a healthy diet.
So, Do You Ditch the Jog?
After looking at the science, the answer is a clear "no." Soaking in the tub does a lot of good, but it’s not an exercise alternative.
Here’s the breakdown:
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For Blood Vessel Health & Blood Pressure: Your hot tub really does rival jogging. A regular soak is surprisingly comparable to exercise for improving the health and flexibility of your blood vessels and may even be more effective for lowering blood pressure.
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For Heart Strength & Weight Loss: Exercise is the undisputed champion. The intense workout you get from a jog is superior for strengthening the heart muscle, and it's the only one of the two that will help you manage your weight.
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For Overall Fitness & Recovery: Hot tubbing and exercise work best together. Your hot tub can be a part of your cross-training routine that helps you recover, relax tense muscles, and ease joint pain so you're ready for your next workout.
Nothing can fully replace exercise. The goal here isn't to find a 1-to-1 substitute for your workout routine. But if you’re having a tough time getting your 10,000 steps in or want to make the most out of the exercise you are getting, a soak in the hot tub could actually go a long way.
And that’s all above and beyond the pure, simple joy of soaking away your stresses while you sip your favourite bevvy… which is what it’s really all about.
From Healthy Habit to Hassle-Free Routine
Getting all these health benefits, from lower blood pressure to simple stress relief, depends on one thing: using your hot tub consistently. But it’s hard to build a healthy habit when you’re faced with the biggest barrier for most owners: hot tub maintenance.
You bought a hot tub to relax, not to become a backyard chemist fumbling with confusing test strips and bottles. Our simple, 2-step system was designed to take the guesswork out of water care.
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Brotabs provide the reliable bromine sanitation essential for keeping any hot tub safe.
For a typical hot tub, the routine is as simple as it gets: add one TubTab and one BroTab each week. That's it. Your water is always ready when you are.
Your hot tub is an investment in your home, your relaxation, and as science now shows, in your health! Taking care of that investment should be just as simple and stress-free. Learn more about our 2-step hot tub maintenance system and spend more time soaking and less time stressing!
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