Get Your Sweat On

Short on time? Want to make the most of your self-care? Try adding a little movement to your sauna routine.

If there’s one thing I’ve learned since having a baby, it’s that finding time for yourself can be hard.

I’m eight months postpartum, and between work, parenting, keeping up with the house, and everything else that comes with everyday life, I don’t always have time for a full workout, a perfectly planned meal, or an hour at the gym.

Some days, I’m happy if I get a shower.

So instead of waiting for the perfect schedule to magically appear, I’ve been trying to find small ways to take care of myself with the time I actually have.

That means adding protein powder to my morning coffee. Taking a walk when I can. Stretching while watching TV. And lately, incorporating some simple core exercises and sauna stretching into my sauna routine.

Making Your Sauna Time Work a Little Harder

We’ve been trying to make time for the sauna a couple of times a week. For me, sauna time is primarily about slowing down and taking a break. But I’ve also found that it can be a convenient time to add a little gentle movement.

Instead of waiting for the sauna to reach its hottest temperature, I’ll get in while it’s still warming up and start moving.

That gives me a few minutes to stretch, work my core, and get my body moving before settling into the relaxing part of my sauna session.

It’s not meant to replace a full workout. Think of it more as a short sauna workout and mobility routine that helps me make the most of the time I already have.

And because I’m still postpartum, I’m keeping the movements simple and paying attention to how my body feels.

My Sauna Stretching + Core Routine

Here’s the routine I’ve been using lately. No equipment required — just a little space on the sauna floor.

Start with Sauna Stretching 

10 Cat-Cows
A simple way to warm up the spine and get your body moving.

Upward Dog
A gentle stretch through the front of the body.

Child’s Pose
Take a few breaths here and let your back, hips, and shoulders relax.

I like starting with these stretches because they help transition from the rest of the day into movement without jumping immediately into a workout.

Add Some Core Exercises

Once I’m warmed up, I move into a few simple strength and core exercises:

10 Glute Bridges

20 Marches

20 Dead Bugs

20 Russian Twists

10 Clamshells on each side

The goal isn't to move as quickly as possible. I focus on controlled movements and good form.

For me, this is less about getting a traditional workout in and more about finding an opportunity to move my body when I otherwise might not.

Sauna, Cold Plunge, Repeat 

Once I’ve finished the routine and the sauna has heated up, I’ll head into the cold plunge, rinse off, and start the cycle again.

Sauna → movement → cold plunge → rinse → repeat.

I usually get about three rounds in.

By the end, I’ve stretched, moved my body, worked my core and glutes, and had some much-needed time to myself.

Not bad for a little bit of multitasking.

Postpartum Self-Care Doesn't Have to Be Complicated 

I think this is the biggest thing I’m learning right now.

Postpartum self-care doesn't have to look perfect.

There are seasons of life when you can meal prep every Sunday, spend an hour at the gym, take a long walk, and follow a carefully planned wellness routine.

And then there are seasons when you’re eight months postpartum and trying to get everyone out the door in the morning.

I'm in the second category right now.

So I'm trying to focus on the small things I can do.

I may not always eat the highest-protein diet, but I can add protein powder to my coffee.

I may not have time for a full workout, but I can go for a walk or squeeze in some movement while watching a show.

And I may not have an hour to myself, but I can make the most of the time I do have in the sauna.

Small things still count.

Why I Love Combining Sauna + Movement 

One of the things I love about our sauna is that it naturally creates a little pause in the day.

Whether we're taking a quiet sauna at home or bringing our Timber & Steam mobile sauna somewhere for a weekend, the sauna gives us a reason to step away from everything else for a while.

Adding a little sauna stretching or a few core exercises makes that time feel even more intentional for me.

Then, when I’m done moving, I can simply sit back, breathe, sweat, and enjoy the part of sauna time that I really came for: doing absolutely nothing for a few minutes.

And honestly, that might be the most important part.

A Quick Note on Sauna Exercise 

A sauna is a hot environment, so a sauna workout should be approached differently than exercising in a normal-temperature gym. Keep movement gentle, stay hydrated, and pay attention to how you feel. Heat exposure can add physiological stress, and postpartum bodies are still recovering and changing.

If you're recently postpartum or have questions about exercising in heat, talk with your healthcare provider before adding sauna workouts to your routine.

This routine is simply what has been working for me — not a prescription for postpartum exercise.

Lookng for a Sauna in Maine? 

At Timber & Steam, we believe sauna time doesn't have to be complicated. Our mobile sauna brings the experience to your backyard, vacation rental, event, or getaway in western Maine.

Whether you're looking for a quiet night to yourself, a weekend with friends, or a different way to slow down after a day outside, we're all about making it easier to sweat, soak, unplug, and enjoy the moment.

Because sometimes self-care is an hour at the gym.

And sometimes it's 20 dead bugs in a hot little sauna while the rest of the house is finally quiet.

We'll take either.

Warmly, 

Charli