I started to cold plunge at home in January of 2023. I’ve gotten many cold plunge benefits since then. The main health benefit: my cold plunge routine has helped improve my blood flow. When I have improved blood flow, my muscle pain is decreased. My muscle soreness is decreased. My muscle recovery is quicker. It’s one of my favorite home remedies for reducing pain and muscle tension. All these cold plunge benefits have helped me improve posture at my computer.
Setting up a cold plunge at home can be intimidating. It can also get expensive and time consuming. But it doesn’t have to be that way. I live in an apartment. And I wanted to cold plunge multiple times per week. So, I needed to find ways to make it easy, quick, and at a minimal dollar amount. I needed to be creative logistically. Here are the cold plunge tips for starters I came up with…
How to cold plunge for beginners
Here is the steps I take for cold water therapy preparation:
- Fill up quantity 2 (or more) 6-quart storage containers with water and put them in the freezer. I always put them in the freezer in the morning, on the day before my cold plunge.
- The night before my cold plunge at home, I fill my bath tub with cold water.
- Also the night before my cold plunge, I apply ice blocks (including their storage container) into the water in the bath tub right before I go to sleep. By the time I wake up in the morning, the ice blocks will be melted and the water will be cold.
- Cold plunge as soon as I wake up the next day.
- After my cold plunge, I go back to step 1 and repeat this cold plunge routine each day.
What is the least expensive cold plunge?
I looked at expensive tanks specifically made for cold plunge at home. The price was thousands of dollars. Next, I looked at large plastic tubs. Sometimes they’re shaped like a barrel. Sometimes they’re shaped like a bath tub. They cost hundreds of dollars. Some of them were up to $1,ooo.
But I started thinking. I live in an apartment. Realistically, I shouldn’t be looking at any of these expensive options. So naturally, I tried the bath tub in my apartment.
The disadvantage is, obviously, the tub is small. I’m 6’3″ tall. So, I wouldn’t be able to fit completely, even in a large amount of water. But, it didn’t cost anything to use my bath tub. I figured out a way to make it work. Besides, this is a beginner’s guide to cold plunging.
The advantages of using a bath tub outweighed the disadvantages. I’m too tall to submerge fully. That means I’d have to take 2 cold plunges to hit my entire body. One for my lower body. One for my torso. I usually cold plunge for 2 minutes total.
The first minute, I will get in the cold water while sitting up straight. My legs are extended, but relaxed. My torso and my legs are at a 90-degree angle.
The second minute, I’ll begin by lifting both legs out of the water. I’ll keep my knees bent, while sliding my torso down into the water.
Sometimes, I will switch up the order. I’ll do the torso position first, then sitting up straight with legs extended second. Switching up the order of the positions will increase the stress level. This is a good, challenging practice for me.
I was getting the stress of taking 2 separate cold plunges. But logistically, it’s just one cold plunge routine. It’s definitely more beneficial for me than not doing a cold plunge at all.
How to make ice for a cold plunge
The standard ice maker in my refrigerator doesn’t produce enough ice to get the water cold. In addition to my ice maker, I thought about using ice trays. But that just takes too much time. The next option, bags of ice from the store everyday would get inconvenient and costly. I knew there had to be a way to produce my own ice. A way that would be low cost while taking minimal time.
I had a 6-quart storage container from Target lying around. I filled it up with water and put it in my freezer. About 12 hours later, I had a large block of ice. This was the exact solution I was looking for. I went to Target and bought a few more 6-quart storage containers. They were $1.25 each (not paid promotion).
Each ice block weighed at least 15 pounds. After applying ice blocks to my water, this is the best way to get it cold. I use a minimum of 2 ice blocks for each cold plunge. That will get my water down between 55 to 58 degrees Fahrenheit. This is a good temperature point for me in my current cold plunge routine.
What is the best amount of water for a cold plunge at home?
Another cold plunge benefit to living in an apartment, the water is included in the rent. So I didn’t have to worry there. However, I learned a tip that may be helpful: Keep the amount of water level minimal. I use an amount of water that’s just enough to submerge. There’s 2 reasons for this. I don’t want to fill the tub, because I need to account for how much the water level will rise once I get in. I don’t need to be cleaning up overflowed water off my bathroom floor. Second, the higher amount of water, the more ice blocks you will be applying. We’re trying to keep this convenient and efficient. Extra water will require much more ice to get the water cold.
Quick side note: None of my content is professional medical advice. It’s for informational purposes only. I talk about my personal experience and opinions. I write about the health benefits I’ve gotten from good posture habits. Everything I write about has helped me improve posture while working at a computer desk. Make sure you’re aware of the cold water therapy benefits and risks for your own personal situation. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.
Is a thermometer necessary for cold plunge?
I bought a digital, floating thermometer from Amazon for $10 (not paid promo). Using a thermometer is beneficial for me because the water temperature can vary depending on how many ice blocks, amount of water, how long I let the ice melt, etc. It’s nice to know the cold water temperature. If the water isn’t as cold as normal, I will stay in a longer amount of time.
Do I need a stopwatch for cold plunge?
I use the stopwatch on my iPhone. It’s beneficial for me because I stay in the water longer when it’s not as cold as usual. I definitely use a stopwatch as part of my cold plunge routine.
What do I need for cold plunge?
To recap, here’s a “how to cold plunge for beginners” list of everything I use:
- Bath tub – $0
- 6-quart storage containers – $5 (one-time cost for quantity 4)
- Water – $0 for apartment (cost depends if you have to pay per amount of water)
- Thermometer – $10
- Stopwatch – $0 (on my iPhone)
Living in an apartment, I’ve only had to pay a total of $15 (one-time cost) to cold plunge 6 days a week. In my opinion, cold plunging is a great way for office workers to improve blood flow and decrease muscle tension. Both of these cold plunge benefits are critical for improving your posture at a computer.
Thanks for your interest in computer posture.
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Take care,
Todd Bowen
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