MEMBER HEALTH RISKS WARNINGS, GUIDELINES AND RECOMMENDATIONS

The following warnings and recommendations are provided for the general safety and awareness of all members. These guidelines are not based on the opinions or policies of In-Shape Fitness/ National Fitness but are drawn from information published by recognized medical, scientific, and public-health authorities — including, but not limited to, the American College of Obstetricians and Gynecologists (ACOG), Centers for Disease Control and Prevention (CDC), American Academy of Pediatrics (AAP), American College of Sports Medicine (ACSM), Mayo Clinic, Harvard Health Publishing, the American Association of Retired Persons (AARP), and other professional organizations cited throughout this document.

Members are strongly encouraged to review and verify these warnings and recommendations through the cited sources and to consult with their own physician or qualified healthcare professional regarding any personal health concerns, medical conditions, or questions about participation in specific health-club activities, use of facilities, or exercise programs.

These guidelines are intended solely for informational purposes and do not replace medical advice, diagnosis, or treatment. Each member remains responsible for exercising personal judgment and taking appropriate precautions based on their individual health status and physician guidance.

1.    HOT TUBS/ WHIRLPOOLS 

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i.    CHILDREN (ages 5–12 )

⚠️ Warnings:

• Children’s thermoregulation is less robust: prolonged and elevated-temperature exposure may lead to overheating, fainting, or heat stress.
• Small children can drown or lose consciousness in hot tub water. 
• Hot water and long sessions will increase risk of hyperthermia and/or dehydration.
  
  

✅ Recommendations:

•  Constant adult supervision when children (5-12) are in the hot tub; never leave children alone or unattended.
• Parents/Guardians should limit session time for no more than 10–15 minutes, especially for younger children. 
• Parents/Guardians should ensure children remain in seats or bench positions rather than fully immersed; keep heads and shoulders above water. 
• Parents/Guardians should ensure children drink water before/after use, avoid alcohol or heavy activity right before.
• Parents/Guardians should educate children about safe behaviors: no diving, no jumping in, exit immediately if feeling overheated, dizzy, or unwell.
• Children with open wounds, active skin infections, should not use hot tubs.
  
  

Sources:

• Centers for Disease Control and Prevention (CDC) — children under 5 should avoid hot tubs; older children require supervision and limited time.
• American Academy of Pediatrics / other child-safety organizations — emphasize supervision, temperature limits, time limits. 
  
  

ii.    PREGNANT WOMEN

⚠️ Warnings

• Risk of Overheating (Hyperthermia):
  
  • Immersion in hot tubs raises core body temperature quickly.
  • A sustained body temperature above 102°F (38.9°C) — especially during the first trimester — has been associated with neural tube defects and other developmental issues in the fetus.
  • ACOG and CDC both caution against any activity that significantly elevates core temperature during pregnancy.
• Fainting or Dizziness:
  
  • Hot water causes blood vessels to dilate, which can lower blood pressure and lead to fainting — increasing the risk of injury to the mother and baby.
• Dehydration and Overheating Symptoms:
  • Excess sweating and vasodilation can cause dehydration, nausea, lightheadedness, or weakness.
• Altered Circulation:
  • Prolonged exposure can reduce blood flow to the uterus, limiting oxygen delivery to the fetus.
    
    

✅ Recommendations

• Avoid hot tubs, Jacuzzis, and saunas entirely during pregnancy — especially in the first trimester (ACOG, March of Dimes, CDC).
• Consult with an obstetrician or healthcare provider before using any heated pool, hot tub, or sauna during pregnancy.
  
  

Sources:

• American College of Obstetricians and Gynecologists (ACOG) – Physical Activity and Exercise During Pregnancy and the Postpartum Period (2020): “Pregnant women should avoid activities that could cause excessive increases in core temperature such as hot tubs and saunas.”
• Centers for Disease Control and Prevention (CDC) – Preventing Overheating During Pregnancy (2022): “Avoid getting overheated during pregnancy. Using a hot tub, Jacuzzi, or sauna can raise your core body temperature.”
• Mayo Clinic – Hot Tubs and Saunas During Pregnancy: “Hot tub use during pregnancy isn’t recommended. Even short periods in hot water can raise core temperature and pose risks.”
• March of Dimes – Hot Tubs and Pregnancy : “Using a hot tub early in pregnancy may increase the risk of birth defects. Avoid hot tubs and saunas while pregnant.”
  
  

iii.    SENIORS (Ages 65 and Over)

⚠️ Warnings:

• With aging, thermoregulation, cardiovascular reserve and vasomotor responses decline; hot tub use can lead to overheating, hypotension, dizziness, fainting. 
• Slippery surfaces plus decreased balance increase risk of falls when entering/exiting hot tubs.
• Medications (e.g., beta-blockers, diuretics) may impair heat-dissipation or cause hypotension in hot water.
  
  

✅ Recommendations:

• Consult with your healthcare provider before hot tub use if you have cardiovascular disease, hypertension, or orthostatic issues.
• Limit time in the hot tub to 5-10 minutes maximum.
• Senior users should stay hydrated, avoid alcohol prior to use, and exit the hot tub if feeling dizzy, nauseous, or light-headed.
  
  

Sources:

• American Association of Retired Persons (AARP): Hot tubs may cause low BP, overheating, infection risks for older adults. 
• Harvard Health: Older people with low blood pressure should be especially cautious in hot baths/saunas.
  
  

2.    STEAM SAUNAS

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i.    ALL MEMBERS

⚠️ Warnings:

• Steam rooms expose users to high humidity + high temperature; this can lead to overheating, heat exhaustion or heatstroke. 
• Individuals with cardiovascular disease, unstable blood pressure, or impaired thermal regulation should use with caution. 
• Rapid transition from hot steam to cold (e.g., pool) may pose risk of blood pressure/heart rate instability. 
• Slippery surfaces and condensation may increase fall risk for members.
• Dehydration risk is higher (sweating, high humidity) and may go unnoticed.
  
  

✅ Recommendations:

• Limit time in steam room for most users (for example 10-15 minutes maximum). After that, exit and cool down. 
• Ensure good hydration before and after use.
• Members with known cardiovascular conditions, uncontrolled hypertension, low blood pressure, or who feel unwell or dizzy should avoid or use under medical supervision of their healthcare provider.
• Avoid alcohol use prior to steam sauna use. 
• Members that feel dizzy, faint, nauseous, or uncomfortable — should exit immediately. 
  
  

Sources:

• Mayo Clinic / MedicalNewsToday / Healthline: highlight risks of steam rooms (elevated body temperature, breathing difficulty, heatstroke) especially in certain populations. 
• British Medical Journal (BMJ) case reports warn of heat-stroke risk from sauna‐type thermal exposure. 
  
  

ii.    PREGNANT WOMEN

⚠️ Warnings

• Overheating Risk (Hyperthermia):
  Steam saunas expose users to high heat and humidity, which can rapidly raise a pregnant woman’s core body temperature. Medical authorities (ACOG, CDC, Mayo Clinic) warn that an elevated core temperature — particularly above 102°F (38.9°C) during the first trimester — may increase the risk of neural tube defects and other fetal developmental issues.
• Fainting or Dizziness:
  The combination of heat and vasodilation can lower blood pressure, causing lightheadedness or fainting. Falls in this environment pose serious risk to both mother and unborn child.
• Dehydration:
  Steam exposure increases sweating and fluid loss, heightening the risk of dehydration and overheating, especially after exercise or inadequate fluid intake.
• Circulatory and Respiratory Stress:
  High humidity may make breathing more difficult and reduce oxygen intake. Prolonged heat exposure can also divert blood flow away from the uterus.
  
  

✅ Recommendations

• Avoid steam saunas during pregnancy. ACOG, CDC, and March of Dimes all recommend that pregnant women do not use saunas, steam rooms, or hot tubs at any point during pregnancy, especially in the first trimester.
• Always consult an obstetrician or healthcare provider before using any heated environment during pregnancy, including saunas, hot tubs, or steam rooms.
  
  

Sources:

• American College of Obstetricians and Gynecologists (ACOG) – Physical Activity and Exercise During Pregnancy and the Postpartum Period (2020): Advises avoiding activities that may cause excessive core temperature elevation, such as saunas and steam baths.
• Centers for Disease Control and Prevention (CDC) – Preventing Overheating During Pregnancy (2022): Warns that using saunas or steam rooms can cause overheating during pregnancy, which may harm the fetus.
• March of Dimes – Saunas, Hot Tubs, and Pregnancy: States that high heat from saunas and hot tubs during pregnancy may increase the risk of birth defects or miscarriage.
• Mayo Clinic– Saunas and Hot Tubs During Pregnancy: Notes that even short sauna sessions can raise core temperature to potentially dangerous levels during pregnancy.
• National Health Service (NHS – UK) – Saunas and Pregnancy Safety Guidance
  
  

iii.    SENIORS (Ages 65 and Over)

⚠️ Warnings:

• As with hot tubs, older adults’ thermoregulatory and cardiovascular systems are less flexible; steam sauna exposure may pose increased risk of heat stress, dehydration, hypotension or cardiovascular strain.
• Steam rooms may also have high humidity which impairs sweat evaporation and cooling more so in older adults.
• Balance/mobility issues make entry/exit riskier (slips, falls) especially when body is heated and blood-pressure drops.
  
  

✅ Recommendations:

• Recommend shorter sessions (e.g., 5-10 minutes) at moderate temperature/humidity for older users.
• Verify medical clearance for seniors with cardiovascular, pulmonary or circulatory conditions.
• Ensure safe environment: non-slip flooring, seating available, staff monitoring.
• Hydration before/after, avoid alcohol, and avoid immediately transitioning to cold plunge/pool.
• Post clear signage about risks for older adults and recommended time/limits.
  
  

Sources:

• Centers for Disease Control and Prevention (CDC) – Older Adults and Heat Exposure: Notes that older adults are more vulnerable to heat-related illnesses and should limit heat exposure.
•  American Heart Association (AHA) – Heat and Cardiovascular Health (2018): Cautions that sauna use raises heart rate and may pose risks for individuals with cardiovascular disease.
• Mayo Clinic – Sauna Safety Guidelines: Advises older adults to use saunas cautiously and stay hydrated to prevent dehydration or fainting.
• Harvard Health Publishing – The Health Benefits and Risks of Sauna Use: While moderate sauna use may have cardiovascular benefits, it is not appropriate for everyone—especially those with unstable medical conditions.
• American College of Sports Medicine (ACSM) – Exercise and the Older Adult
• AARP – Sauna Safety for Older Adults: Recommends shorter sessions and physician consultation before sauna use for individuals over 65 or with chronic health conditions.
  
  

3. DRY SAUNAS

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i.    ALL MEMBERS

⚠️ Warnings:

• Heat exposure causes vasodilation, increase in heart rate and body temperature; for some members this may stress the cardiovascular system. 
• Rapid heat load may cause hypotension (especially in older adults or those on BP medication). 
• Sudden transition to cold or intense cooling after sauna can trigger arrhythmia or BP instability. 
• Slips/falls on hot dry surfaces or when leaving sauna should be guarded against.
• Overuse (too long, too hot) increases risk of heat stroke. 
  
  

✅ Recommendations:

• For most healthy adults, should limit sauna sessions to 15-20 minutes at a time; shorter duration if older or with medical conditions. 
• Ensure adequate hydration before/after the session.
• Members with cardiovascular disease, uncontrolled hypertension, arrhythmia, or low blood pressure should consult a physician before use. 
• Users should gradually cool-down rather than rapid cold immersion especially for those with heart issues.
  
  

Sources:

• Mayo Clinic: review of sauna bathing benefits/risks. 
• Harvard Health: warns older individuals or those with low BP to exercise caution in hot baths/saunas. 
• MedicalNewsToday: highlights blood-pressure effects, caution for cardiovascular disease. 
  
  

ii.    PREGNANT WOMEN

⚠️ Warnings

• Overheating (Hyperthermia):
  Dry saunas typically reach 160–180°F (71–82°C), which can cause a pregnant woman’s core body temperature to rise above 102°F (38.9°C) within minutes.
  ACOG and CDC both warn that such elevations, particularly during the first trimester, are associated with an increased risk of neural tube defects and other fetal developmental abnormalities.
• Low Blood Pressure and Fainting:
  Heat exposure causes blood vessels to dilate, potentially leading to dizziness, fainting, or loss of balance—posing risks of falls and injury to both mother and fetus.
• Dehydration and Fatigue:
  Excessive sweating in a dry sauna can cause fluid loss and dehydration, which can reduce blood volume and uterine blood flow.
• Reduced Oxygen Flow:
  Extended time in high heat can cause reduced blood flow to the uterus, limiting oxygen supply to the baby.
  
  

✅ Recommendations

• Avoid dry sauna use during pregnancy. ACOG, CDC, and March of Dimes all recommend against sauna use during pregnancy, especially during the first trimester.
• Consult an obstetrician or healthcare provider before using any sauna, steam room, or hot tub while pregnant.
  
  

Sources:

• American College of Obstetricians and Gynecologists (ACOG) – Physical Activity and Exercise During Pregnancy and the Postpartum Period (2020): Advises avoiding environments that may raise core temperature excessively, including saunas.
• Centers for Disease Control and Prevention (CDC) – Preventing Overheating During Pregnancy (2022): Warns that saunas can increase body temperature and cause overheating, which may harm the fetus.
• Mayo Clinic– Hot Tubs and Saunas During Pregnancy: States that even brief sauna use can elevate core temperature and increase pregnancy risks.
• March of Dimes– Saunas, Hot Tubs, and Pregnancy: Notes that high heat exposure from saunas or hot tubs may increase risk for birth defects or miscarriage. 
• National Health Service (NHS – UK) – Pregnancy and Sauna Use

iii.    SENIORS (Ages 65 and Over)

⚠️ Warnings

• Heat Stress and Dehydration:
  Older adults (typically 65 years and older) are more susceptible to heat-related illness due to diminished sweating response, lower cardiovascular efficiency, and changes in thermoregulation.
• Cardiovascular Strain:
  High sauna temperatures may cause rapid changes in heart rate and blood pressure. For individuals with heart disease, hypertension, or circulation problems, these fluctuations can increase the risk of fainting, arrhythmias, or cardiac events.
• Medication Interactions:
  Certain prescription medications — including diuretics, beta-blockers, and blood pressure drugs — may impair heat tolerance or fluid balance, increasing the risk of overheating or dehydration.
• Balance and Dizziness:
  Rapid standing or exiting the sauna can cause orthostatic hypotension (a sudden drop in blood pressure), leading to dizziness and falls.
  
  

✅ Recommendations

• Senior members, particularly those with heart conditions, diabetes, or blood pressure disorders, should consult their physician before using saunas.
• Temperature and Time Limits:
  • Keep sessions to no more than 10–15 minutes.
  • Allow sufficient cool-down periods afterward.
  • Avoid entering the sauna immediately after strenuous exercise.
• Drink water before and after sauna use. Avoid alcohol or caffeine, which may worsen dehydration.
• Use the sauna with another member/buddy present.
• Exit immediately if feeling dizzy, weak, lightheaded, nauseated, or short of breath.
  
  

Sources:

• Centers for Disease Control and Prevention (CDC) – Older Adults and Heat Exposure: Notes that older adults are more vulnerable to heat-related illnesses and should limit heat exposure.
• American Heart Association (AHA) – Heat and Cardiovascular Health (2018): Cautions that sauna use raises heart rate and may pose risks for individuals with cardiovascular disease.
• Mayo Clinic – Sauna Safety Guidelines: Advises older adults to use saunas cautiously and stay hydrated to prevent dehydration or fainting.
• Harvard Health Publishing – The Health Benefits and Risks of Sauna Use: While moderate sauna use may have cardiovascular benefits, it is not appropriate for everyone—especially those with unstable medical conditions.
• American College of Sports Medicine (ACSM) – Exercise and the Older Adult
• AARP – Sauna Safety for Older Adults: Recommends shorter sessions and physician consultation before sauna use for individuals over 65 or with chronic health conditions.

4. WEIGHTS/WEIGHTED EQUIPMENT AND CARDIO ACTIVITIES

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i.    PREGNANT WOMEN

⚠️ Warnings:

• Pregnant women should avoid new, high-risk activities (e.g., heavy maximal lifts, exercises lying flat on back after first trimester) without physician approval. 
• Activities that cause overheating, hyperthermia, or involve unstable terrain/unbalanced loads should be avoided. 
• If any obstetric complications (e.g., placenta previa, pre-term labor, uncontrolled hypertension) are present, vigorous exercise may be detrimental.
  
  

✅ Recommendations:

• Avoid exercising in extremely hot weather or in rooms that can cause overheating.
• Adequate hydration, good footwear, and appropriate equipment modifications may be necessary as pregnancies advance. 
  
  

Sources:

• American College of Obstetricians and Gynecologists (ACOG) – Committee Opinion: Physical Activity and Exercise During Pregnancy and the Postpartum Period.
• NHS & other national guidelines: e.g., UK NHS – strength training in pregnancy guidelines. 
• Centers for Disease Control and Prevention (CDC) Physical Activity Guidelines for pregnant and postpartum women.

ii.    MINORS (Ages 12 thru 17)

⚠️ Warnings:

• Minors may be tempted to lift maximal loads or engage in powerlifting/competitive lifting before skeletal maturity —Parents/Guardians are advised of the risk of growth-plate injury, tendon/ligament injury. 
• Poor technique, lack of supervision, or using adult-sized machines/weighs may lead to injury. Parents/guardians should review the exercises and/or lifts that are done and provide counseling or instruction. 
• Minor members may underestimate risk, overestimate capacity — e.g., lifting too heavy, trying for “one-rep max,” using improper spotting. Parents/guardians should review the exercises and/or lifts that are done and provide counseling or instruction.
  
  

✅ Recommendations:

• Use age-appropriate equipment and loads; focus initially on form, technique, high repetitions (e.g., 8-15 reps) rather than maximalweight. 
• Parents/guardians should encourage warm-up (5-10 min aerobic + stretching) and cool-down. 
• Avoid complex power-lifting movements (e.g., snatch, clean & jerk) until maturity and experience are achieved. 
• Parents/guardians should monitor rest days (2-3 sessions/week, allow recovery) and ensure adolescents are not using lifting as exclusive training (encourage variety). 
  
  

Sources:

• American Academy of Pediatrics / American College of Sports Medicine: strength training is safe for children/adolescents if supervised, technique emphasized, submaximal loads. 
• Mayo Clinic: kids can safely lift light adult-size weights with form and supervision.

iii.    SENIORS (Ages 65 and Over)

⚠️ Warnings:

• Older adults (typically age 65+) often have reduced balance, slower reflexes, joint degeneration (osteoarthritis), cardiovascular changes — increasing risk of falls, overexertion, joint injury, cardiovascular events.
• High-impact cardio (e.g., jumping jacks, burpees) may overload joints, bones or cardiovascular system in older members.
• Dehydration, overheating, hypoglycemia (if diabetic) may occur more readily in older age.
  
  

✅ Recommendations:

• Members are encouraged to Incorporate warm-up (5-10 min) and cool-down/stretch phases.
• Participants to listen to their bodies: if chest pain, dizziness, undue breathlessness, or joint pain occurs — stop and consult instructor/healthcare provider.
• Members participating in high exertion activities and classes should stay hydrated, wear good footwear, and maintain good spacing (to avoid collisions). 
• Members participating in group fitness classes should review class formats and consult with their healthcare provider about participation in the selected classes.
  
  

5. FOOTWEAR 

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i.    ALL MEMBERS  - In Wet Areas (pool decks, locker rooms, etc.)

⚠️ Warnings:

• Wet floors in locker-rooms, pool decks, around whirlpools/hot tubs pose high slip/fall risk.
• Bare feet or inappropriate footwear may increase risk of foot infections (athlete’s foot, fungal) and injuries (stubbed toes, slipping).
• Falls near water/hot surfaces/wet surfaces can lead to serious injury.
  
  

✅ Recommendations:

• Slip-resistant, water-friendly footwear in good/new condition (e.g., rubber soled sandals, water-shoes) in all wet-zones will help to reduce slipping hazards.
• Ensure footwear covers the foot (not just flip-flops) to protect from slipping/tripping hazards.
• Members should dry feet immediately after exiting pool/hot tub and use shower shoes when walking outside showers/hot tubs.
• Use handrails where provided.

ii.    ALL MEMBERS - In Weight Rooms  

⚠️ Warnings:

• Inappropriate footwear (e.g., soft-soled sandals, flip-flops, running shoes with unstable heels) increases risk of slips, dropped weights, injuries to toes/feet, unstable support for lifting.
• Bare feet or socks alone increase risk of foot injury from weights or equipment.
• Running shoes with thick cushioning may reduce stability for lifting movements (especially heavy lifts).
  
  

✅ Recommendations:

• Closed-toe, non-slip athletic shoes with good lateral support and flat / moderate sole height should be worn in weight-room zones.
• Members performing heavy lifting to use shoes with stable soles (minimal compression) for safe foot-ground connection.
   

Sources:

• Centers for Disease Control and Prevention (CDC) – Healthy Swimming & Recreational Water; Athlete’s Foot (Tinea Pedis) Prevention:  Recommends wearing water shoes or flip-flops in wet areas such as locker rooms, showers, and pool decks to prevent fungal infections like athlete’s foot and plantar warts..
• American College of Sports Medicine (ACSM) – Selecting Proper Footwear for Physical Activity: Emphasizes proper athletic footwear for all exercise and weight training to reduce risk of slips, sprains, and overuse injuries. Footwear should provide traction, lateral stability, cushioning, and proper fit. Footwear should provide traction, lateral stability, cushioning, and proper fit.
• National Swimming Pool Foundation (NSPF) / Pool & Hot Tub Alliance (PHTA) – Aquatic Facility Operator Manual– Sauna Safety Guidelines: Recommends non-slip footwear for pool decks and locker rooms to prevent falls. States that footwear should be clean, water-resistant, and used exclusively in aquatic zones to minimize contamination.
• National Institute on Aging (NIA) – Exercise and Physical Activity for Older Adults: Advises older adults to wear well-fitting, supportive shoes during exercise to prevent falls and improve balance.

6.    ROCKWALLS

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⚠️ Warnings:

•    Rock-wall climbing (indoor wall) involves inherent risks: falls, collisions,  fatigue, overexertion, etc.

•    Inexperienced members may overestimate ability, fail to use properly put safety gear (harness, helmet, belay device).

•    Fatigue, dehydration, poor footing/shoes, improper warm-up may increase injury risk.

✅ Recommendations:

• Members should request instruction / briefing in wall safety and harness use from a trained staff member before using the rockwalls.
• Participants should use appropriate footwear (climbing shoes or well-gripped athletic shoes).
• Participants are encouraged to warm-up (arm/shoulder, wrist, leg) and cool-down; and to stay hydrated during climbing activities.
  
  

Sources:

• American Alpine Club (AAC) – Indoor Climbing and Youth Safety: Provides safety standards for indoor climbing, including supervision, harness use, belay techniques, and fall protection. Emphasizes risk management, instruction, and equipment checks.