Below are 7 possible benefits of soaking in a hot tub.

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1. Stress relief

One of the most obvious benefits of a hot tub is the potential to help ease the tensions of the day. The soothing effect of the warm water and massaging action may help relieve physical, emotional, and mental stress.

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2. Muscle relaxation

The hot water and massaging action of the hot tub jets can be an effective way to help relax and soothe tight, tense muscles. This can help ease aches and pains. A hot tub soak before exercising may also reduce the risk of injury.

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3. Improved sleep

According to research, the simple relaxation gained from a soak in the hot tub may be enough to help you drift off into a more peaceful sleep.

An older study evaluated passive body heating as a treatment for insomnia in older adults. The study was small and subjective but found that hot baths promoted significantly deeper and more restful sleep. A 2012 study looked at the effects of hydrotherapy on physical function and sleep quality for people with fibromyalgia. It was a small study involving females between the ages of 30 and 65. The researchers concluded that hydrotherapy helped improve sleep quality along with other symptoms of fibromyalgia.

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4. Pain relief

Soaking in a hot tub may relieve some types of pain by relaxing tense muscles, joints, and tendons. If you have arthritis, the heat and massaging action may help ease the stiffness and inflammation that cause pain. Water supports your body and takes the weight off joints, which helps improve flexibility and range of motion. You might gain some of these benefits in a warm bath as well.

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5. Better cardiovascular health

Relaxing in a hot tub can raise your heart rate and lower your blood pressure. According to a 2016 study, hot water immersion may have “robust” effects on vascular function and blood pressure. The authors of the study suggested that passive heat therapy may help reduce cardiovascular risk and mortality, especially among those with limited ability to exercise. Earlier research found that immersion in a hot tub for 10 minutes may lower blood pressure and is likely safe for most people with treated high blood pressure.

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6. Improved insulin sensitivity

Some researchers found that regular thermal therapy using saunas or hot baths may improve impaired insulin sensitivity and be beneficial for managing diabetes. Additionally, a 2015 review found that sauna and hot tub therapy may benefit people with obesity and diabetes.

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7. Calorie burn

In a small 2016 study, participants soaked in a waist-high hot bath for an hour and burned about the same number of calories as a 30-minute walk. That’s not to say that it should take the place of exercise, but it might help metabolism, particularly for those who find it hard to exercise.