There has been plenty of buzz around “cold plunges,” also known as cold immersion, a practice primarily associated with elite athletes. Recently, this recovery practice has become popular among a wider audience. In 2023, the global market for cold plunge pools reached 318.6M dollars. So you may be asking yourself, are the advantages of cold plunges real and relevant to you?  The answer is yes! Studies continue to show that everyone can benefit from various forms of the cold plunge. This week on Fox17, Dr. Bitner discusses the benefits of cold immersion and practical ways to implement it into your routine. 

Fact #1

The benefits of cold plunges are still being explored, with ongoing research examining how different temperatures and immersion durations impact athletic performance, muscle strength, muscle soreness after exercise, and mood. Cold plunges range from brief submersion in ice baths to longer immersion in milder temperatures (40-60°F). 

Fact #2

Cold immersion can benefit everyone. The benefits depend on the length and temperature of the water. 

• To improve mood, try 30 seconds in cold water at the end of your shower or 30 minutes in 50-degree water.
• Muscle recovery for improved performance requires 2-3 minutes in ice water or 30 minutes in 50-degree water.
• To reduce soreness and inflammation, the recommended practice is  20-30 minutes in 50-degree water.
• A cold plunge could also potentially improve longevity.

Fact #3

You don’t have to spend a lot of money to benefit from cold water. It could be as simple as putting several bags of ice in cold water in your bathtub to sit in for 2-3 minutes after a hard workout. Alternatively, you could purchase a metal tub as a more affordable option for cold immersion pools. Use it for 5–10 minutes several times per week.

Patient Story:

Jane, 50, wanted to begin regularly exercising after not working out for a year. When she began, Jane experienced soreness and joint pain. She wanted to gain muscle for longevity and improve her energy, but the soreness made work challenging, especially with a job that required prolonged sitting and driving.

Jane didn’t want to rely on Motrin or other over-the-counter medicine to alleviate her pain. Her doctor suggested cold plunges to help with mobility and soreness. Jane decided to purchase an affordable cold plunge tub and regularly incorporate the practice into her routine. She had less soreness and joint pain, and experienced an improvement in mood. Cold immersion also taught her to slow her breathing, which translated to Jane feeling calmer in all aspects of her life. 

Takeaway Tip:

Cold plunges offer immediate and long-term health advantages that are still being discovered. Remember that this practice can be adapted to fit your routine and budget, whether it’s at the end of your shower or in an ice bath. Incorporate this practice into your routine alongside other healthy habits to support healthy aging.

Watch the full segment here.