7 Must-try cool down exercises for post-workout recovery

Cooling down after a workout often gets overlooked, yet it’s a crucial part of any fitness routine. Think of it as the perfect closing chapter to your exercise session, ensuring that your body transitions smoothly from high energy expenditure to its resting state.

This practice helps reduce muscle soreness, significantly enhances your flexibility, and minimizes the risk of injuries. It’s like giving your muscles a well-deserved hug after they’ve worked so hard for you.

Incorporating these exercises into your post-workout routine is simple and requires little time. Yet, their immense benefits make them an indispensable part of your exercise regimen.

Regardless of your level of experience or inexperience, understanding your cooling down process can significantly impact your overall health and fitness quest.

Let’s explore seven must-try cool down exercises that promise to make your post-workout recovery as effective and enjoyable as your workout.

What are good cool-down exercise examples?

Cool down exercises are the unsung heroes of any workout regimen, ensuring your body recovers properly and remains primed for the next session.

These exercises are simple yet profoundly impactful, helping to ease the transition from the intensity of your workout to a state of rest and recovery.

Here’s a closer look at seven must-try cool down exercises that cater to a wide range of fitness enthusiasts.

1. Walking or light jogging

After a rigorous workout, transitioning your body back to a state of rest through walking or light jogging is not just beneficial [1]; it’s a gentle reminder of the hard work you’ve just accomplished.

This simple yet effective cool down exercise helps to gradually lower your heart rate and stabilize your blood flow, setting the stage for recovery. Here’s how to make the most of it:

  • Start slow, allowing your breathing to deepen and your heart rate to decrease naturally.
  • Aim for 5-10 minutes, adjusting based on the intensity of your workout and how your body feels.
  • Use this time to reflect on your workout achievements, focusing on the positive impacts on your health and well-being.

Walking or light jogging isn’t just about physical recovery; it’s also a moment to celebrate your commitment to staying fit and healthy.

This straightforward activity marks a seamless bridge between the end of your workout and the rest of your day, ensuring you’re as mentally refreshed as you are physically.

walking or jogging

2. Stretching

Stretching is a key component of any cool down routine, helping to ease the transition from peak activity to rest.

It’s not just about flexibility; it’s a powerful way to reduce muscle tension and minimize soreness, making it easier to tackle your next workout with zest. Here’s how to stretch effectively:

  • Focus on major muscle groups involved in your workout, such as legs, hips, back, and shoulders.
  • Hold each stretch for 20-30 seconds, breathing deeply to maximize relaxation and effectiveness.
  • Opt for a mix of static stretches, where you hold a position to lengthen the muscle, and dynamic stretches, which involve gentle, controlled movements to warm muscles up for recovery.

Embrace stretching as a moment of calm, allowing your body to unwind and recover. This practice not only prepares you physically for future challenges but also offers a mental respite, making it a cherished part of your workout routine.

3. Yoga poses

Yoga poses are not just exercises; they’re a serene way to conclude your workout, blending physical stretch with mental relaxation. Including poses like child’s pose, downward dog, and cobra pose in your cool down can:

  • Enhance your flexibility, making your muscles more pliable and less prone to injury.
  • Calm your mind, reduce stress, and prepare yourself with a clearer head for the rest of your day.
  • Improve blood circulation, ensuring that your muscles receive the nutrients they need for recovery.

Spend a minute or two in each pose, focusing on deep, steady breaths. This practice is not about pushing your limits but rather about embracing a moment of peace and gratitude for your body’s efforts.

Yoga as a cool down is a gentle reminder of the balance between strength and flexibility, activity and rest [2].

4. Foam rolling

A form of self-myofascial release, foam rolling is a fantastic way to give your muscles some TLC after a workout.

Applying gentle pressure to specific points on your body can help release muscle knots, boost blood flow, and enhance recovery. Here’s how to incorporate foam rolling into your cool down:

  • Spend 5-10 minutes rolling over major muscle groups, especially those you worked out.
  • Move slowly and deliberately, pausing on spots that feel particularly tight or tender.
  • Use your breath to help ease any discomfort; exhale deeply as you apply pressure to tight spots.

Think of foam rolling as a personal massage session that not only aids in recovery but also improves flexibility and reduces the risk of injury. It’s a simple yet effective tool that can significantly affect how your body feels and performs.

5. Breathing exercises 

Breathing exercises are a powerful yet often underestimated tool for post-workout recovery. They help return the body to a calm state, enhance oxygen exchange, and facilitate the removal of waste products from your muscles.

Here’s how to incorporate breathing exercises into your cool down routine:

  • Sit or lie down in a comfortable position, closing your eyes to help focus your mind.
  • Practice deep, diaphragmatic breathing by inhaling slowly through your nose, allowing your belly to rise, and then exhaling slowly through your mouth.
  • Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This helps reduce stress and calms the nervous system [3].

Dedicating just a few minutes to focused breathing can significantly impact your recovery, helping to lower your heart rate, reduce blood pressure, and prepare your body and mind for the rest of your day.

It’s a simple practice that reinforces the connection between mind and body, which is essential for holistic well-being.

6. Tai Chi movements

Tai Chi movements, with their gentle flow and deep breathing, offer a unique way to cool down after a workout. This ancient martial art focuses on slow, deliberate movements that enhance balance, flexibility, and calmness. Here’s how to integrate Tai Chi into your recovery process:

  • Choose a quiet, open space where you can move freely and focus on your movements.
  • Start with basic Tai Chi exercises like waving hands in clouds or grasping the bird’s tail, focusing on fluid motion and coordination.
  • Coordinate your movements with your breath, inhaling and exhaling deeply and steadily to promote relaxation and stress relief.

Just a few minutes of Tai Chi can significantly impact your post-workout recovery, helping to soothe both body and mind.

It’s not just about physical wellness but also about cultivating a peaceful mental state, making it a perfect complement to the physical exertion of your workout.

Tai Chi movements

7. Cooling down with water exercises

Cooling down with water exercises is an effective way to wrap up your workout. The buoyancy of water reduces stress on joints and muscles, making it an ideal environment for recovery [4]. Here’s how to use water exercises to your advantage:

  • Start with light swimming or water walking, focusing on smooth, controlled movements.
  • Try gentle water aerobics or floating to relax your muscles further.
  • Use the resistance of the water to stretch out different parts of your body gently.

Spending 10-15 minutes in the water can help ease muscle soreness, improve flexibility, and provide a calming, meditative end to your exercise routine.

It’s a cool, refreshing way to transition from the intensity of your workout to the calm of recovery, leaving you feeling rejuvenated and ready for whatever comes next.

How do you cool down from a workout?

Making cool down exercises a staple in your fitness routine is simpler than you might think, and the benefits are well worth the effort. Here’s how to seamlessly integrate them into your regimen:

  • Allocate the last 10-15 minutes of your workout exclusively for cool down exercises. This ensures you don’t skip them when pressed for time.
  • Rotate between different types of cool down exercises (stretching, foam rolling, yoga poses, etc.) to keep things interesting and address various recovery needs [5].
  • Tailor your cool down to how you feel that day. After an intense cardio session, focus more on breathing exercises and light jogging. Following strength training, prioritize stretching and foam rolling.
  • Choose a calm and comfortable setting for your cool down. Play relaxing music or practice in nature if possible to enhance the experience.

Incorporating these practices not only aids in physical recovery but also prepares you mentally for the rest of the day or a restful night’s sleep. Consistency is key to experiencing the full benefits, including improved flexibility, reduced muscle soreness, and better overall well-being.

In closing

Cooling down after a workout is as crucial as the exercise itself. It’s a practice that not only aids in recovery but also prepares your body and mind for the challenges ahead.

By incorporating various cool down exercises into your routine, you’re not just enhancing your physical well-being; you’re also taking a holistic approach to health that respects the body’s need for a balanced transition from activity to rest.

As you move forward, think of cool down exercises not as optional extras but as integral parts of your fitness routine. They offer a moment to reflect, celebrate your efforts, and mindfully care for your body.


What are good cool downs after exercise?

Good cool downs after exercise include walking, stretching, yoga poses, foam rolling, and deep breathing exercises. These activities help your body transition back to rest gently and efficiently.

How long does a cool down last?

A cool down typically lasts 5 to 15 minutes, allowing your heart rate to decrease gradually and your muscles to recover properly.

Why is it important to cool down after exercising?

Cooling down after exercising is crucial because it helps prevent muscle stiffness and soreness, reduces the risk of dizziness, and promotes recovery. 

What happens if you don’t cool down after workout?

If you skip your cool down after a workout, you might experience increased muscle soreness, tightness, and a higher risk of injury. It can also lead to blood pooling in the lower extremities, causing dizziness or fainting.

[1] https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits
[2] https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
[3] https://www.medicalnewstoday.com/articles/324417
[4] https://www.lifespan.org/lifespan-living/aquatic-therapy-what-it-and-how-it-can-help
[5] https://www.healthline.com/health/exercise-fitness/cooldown-exercises

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