• Gary Moller

How to use a Sauna to Improve your Health


Swimming in Vanuatu
Alofa: heat acclimatised for an active holiday in the tropics

Several years ago, during the depths of the New Zealand winter, our family needed to prepare for an active holiday of cycling, running, walking and swimming our way around the tiny tropical nation of Vanuatu. The big challenge was to survive going from winter to 30 degrees heat and 90% humidity. Our solution was to spend time in a sauna. We did this once a week for about three months leading up to our departure.

Progress in our heat adaptation before departure was significant: My sauna tolerance increased from just 15 minutes to over an hour without having to go out for a cold shower.

In 1976, I contested the 2nd annual Round Rarotonga Road race, which was 19 miles around the island of Rarotonga during October when the weather can be 98% humidity and 30 Degrees Celcius heat. That was going to be very tough to go straight from the depths of a Wellington Winter to the oppressive heat and humidity of the Cook Islands! So I prepared by running in a sauna.


To my great surprise, I came 2nd behind the New Zealand Marathon Champion, Graeme Struthers, and I beat John Walker, the first person to run the mile in less than 3 minutes and 50 seconds!

Round Raro race
Left to right: Gary, John Walker, Graeme Struthers

The benefits of a regular sauna go well beyond preparing for a mid-winter tropical holiday.

Benefits from regular use of a sauna (Heat, profuse sweating and cold)

  • It removes toxic metals safely and rapidly from the body.

  • It removes toxic chemicals from the body gently and safely.

  • It improves chronic and acute infections by heating the body one or two degrees to enhance immune system activity.

  • It helps remove debris and congestion in and on the skin to regenerate the skin.

  • It shunts the blood to the body surface to reduce heat. This process helps decongest the internal organs such as the liver, kidneys, spleen and pancreas for improved organ function.

  • It moves blood throughout the body for improved circulation and oxygenation of the body.

  • It moves the lymph fluid throughout the body for improved lymphatic drainage.

  • It is beneficial for many conditions, including heart disease, cancer, fibromyalgia, chronic fatigue, infections and many more.


Benefits there may be, but these depend on the proper use of the Sauna. Here is the procedure I recommend: