Cold Plunge Getaways to Reset Your Aging Body and Mind

Before jumping in, learn the potential upsides and risks as an older adult

a man sits in an ice bath in a frozen lake

Some older Americans seek out cold plunges for the thrill of trying something new and to improve well-being.

Getty Images

Jamie Davis Smith,

AARP

Published April 09, 2026

Key takeaways

Many adults 50-plus try cold plunges for short-term boosts like alertness, energy or reduced soreness.
Cold plunges work best as an occasional experience to support staying active.
Consider these six destinations to experience a brisk plunge.

Voluntarily submerging yourself in icy cold water isn’t everyone’s idea of a good time. However, some older Americans are seeking out cold plunges to improve their well-being and the thrill of trying something new.

At 50, I tried my first cold plunge on an expedition cruise through Antarctica. I knew I would never have the opportunity to swim in the Antarctic Ocean again and didn’t want to miss my chance. After plunging into frigid water — wearing a swimsuit and wool cap— I felt invigorated.

I’m not alone in being pleasantly surprised by the effects of a cold plunge. Shanti Skiffington, 54, impulsively tried a cold plunge while visiting a spa in Cancún, Mexico. “It totally woke me up, gave me energy, and I felt great for the rest of the night,” she says.

Doni Belau, 62, the founder of Girls’ Guide to the World, a women-only travel company, has tried cold plunges around the world. She enjoys them because they make her “feel more alive and yet more grounded than ever.”

Short-term health benefits

Cold plunges have both physical and mental benefits that could help adults 50-plus. Even better, you don’t need to use cold plunges regularly to see the effects.

“A single cold plunge can produce noticeable short-term effects,” says Dr. Andrew Mock, a family medicine specialist with a focus on longevity at Hoag, a health care system in Newport Beach, California.

“When you enter cold water, blood vessels narrow, heart rate and blood pressure increase, and stress hormones such as norepinephrine are released,” Mock says.

These changes reduce inflammation and create a numbing effect, which may reduce the perception of soreness and help you feel more comfortable, says Dr. David Gazzaniga, an orthopedic surgeon and chief of the Division of Sports Medicine at the Hoag Orthopedic Institute in Irvine, California.

Moreover, thanks to the stress response caused by the increase in heart rate and the release of norepinephrine, “many people experience a temporary boost in alertness, energy or mental clarity,” Mock says.

Additionally, even brief exposure to very cold water may “help people feel more ready for their next activity,” he says. “Those effects are meaningful for adults over 50, particularly to support staying active.”

Even if you don’t find the health benefits of cold plunges compelling, they still may be good for your well-being. “Some people also simply enjoy the sense of refreshment or accomplishment that comes from brief cold exposure,” Mock says.

Consult your doctor

Most healthy older adults tolerate cold plunges well. However, “if there is uncertainty about safety, a discussion with a physician is a good first step,” Mock advises.

Those “with underlying heart disease, rhythm disorders or uncontrolled high blood pressure may be at higher risk for complications,” including severe dizziness, fainting, breathing difficulties or an irregular heartbeat, Mock cautions.

Additionally, “anyone who has experienced unusual reactions to cold, such as severe pain, skin color changes or other concerning symptoms, should speak with their physician before attempting immersion,” he says.

How to cold-plunge safely

“Adults over 50 should approach cold plunges thoughtfully, mainly because the cardiovascular system becomes less adaptable with age,” Mock says.

First, make sure the water isn’t too cold. Aim for water that is between 50 and 59 degrees Fahrenheit, recommends Dr. Alex McDonald, a family and sports medicine physician at Kaiser Permanente in Fontana, California.

Additionally, don’t remain in the water too long or engage in cold plunges too often. McDonald recommends staying in a cold plunge for two to five minutes, no more than four times a week. “It is important to avoid extremes. In this case, colder and longer only increases risk without any benefit,” he says. Mock recommends taking a cool shower before starting a cold plunge, then entering the water slowly while breathing calmly and steadily. “This can reduce the intensity of the initial shock response,” he says.

Finally, “never plunge alone, just in case,” McDonald advises. “It’s a good idea to have someone nearby.”

Six locations to try a cold plunge

Sky Lagoon: Reykjavík, Iceland

Sky Lagoon is less than 20 minutes from downtown Reykjavík. Visitors can try the lagoon’s signature Skjól ritual, which includes a cold plunge inspired by Iceland’s ancient Snorralaug pool. After a cold plunge, visitors can warm up in Sky Lagoon’s geothermal baths or sauna.

a woman swimming in water with buildings in the background in denmark

Cold plunges in Copenhagen, Denmark, offer scenic views.

Emily Wilson

CopenHot: Copenhagen, Denmark

Copenhagen is home to CopenHot, an outdoor spa featuring cold tubs. Warm up in a hot tub or one of CopenHot’s multiple saunas, including a sauna with panoramic city views and a rustic sauna hut.

a cold plunge bathtub on a rooftop in philadelphia

At the W Philadelphia, head to the rooftop for the cold plunge. There’s also a sauna and a heated pool.

Courtesy W Philadelphia

The Cold Plunge and Sauna at W Philadelphia: Philadelphia

Experience a cold plunge in the heart of Philadelphia’s Center City. Perched above the city with enviable skyline views, the W Philadelphia’s rooftop deck features a poolside cold plunge, heated pool and sauna. Book a qualifying spa treatment at this hotel to access its cold plunge and other wellness amenities.

Arctic Excursions Cold Plunge: Ilulissat, Greenland

Take a cold plunge surrounded by icebergs in the Arctic waters in Ilulissat, Greenland. Visitors can book a private, floating hot tub with Arctic Excursions and take a cold plunge in the otherworldly UNESCO-listed Ilulissat Icefjord. If a full cold plunge sounds too intense, try instead a tilted bucket filled with water fresh from the Arctic Ocean to cool down.

Mist Thermal Sanctuary, in British Columbia, Canada, has private cold plunges in the forest.

Saige Carlson Photography

Mist Thermal Sanctuary: Bowen Island, British Columbia, Canada

Mist Thermal Sanctuary, a short ferry ride from Horseshoe Bay in Vancouver, has private cold plunges in the forest. Guests also have access to a wood-burning sauna, a transition tub and an outdoor fire pit, among other amenities. It’s a great choice for those who would like to experience a cold plunge in a tranquil, private setting.

Alyeska Resort: Girdwood, Alaska

Forty miles south of Anchorage lies the Alyeska Resort. The resort features a Nordic spa with a cold plunge set in the scenic Chugach Mountains. Visitors can warm up in the spa’s hot tub, sauna or steam room after their cold plunge.

The key takeaways were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

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Jamie Davis Smith is a mother and writer living in Washington, D.C. She has written for National Geographic, The Washington Post, Business Insider, Fodor’s Travel and several other outlets. She can be reached at byjamiesmith@gmail.com.