The five-minute cool-down routine this expert recommends for people who usually skip it
Help your body transition from exercise to rest
Finishing a workout feels great—whether from a sense of accomplishment or relief that it’s over. Either way, most people are ready to hit the showers after the final rep.
A cool-down (and its cousin the warm-up) can feel like an optional extra, but here’s why you should make it a non-negotiable.
According to physician Dr Cristina Sciavolino-Day, even a few minutes of gentle movement and targeted stretching after your session’s main event can help your body recover.
“One of the biggest mistakes I see is people finishing a workout and immediately sitting down,” she says. “I do the opposite. After one of my regular walks, I gradually slow my pace and continue moving around the house for a few minutes before sitting.
“It helps your body make a smoother transition from exercise back to rest.”
Read on for everything you really need to know about cool-downs, as well as the eight simple moves Sciavolino-Day recommends to help your body transition from exercise to rest.
What happens to your body during a cool-down?
“When you exercise, your heart rate increases, your breathing speeds up and more blood is sent to your working muscles,” says Sciavolino-Day. “A cool-down helps your body gradually transition back to its resting state instead of stopping suddenly.
“Think of it like slowly pulling your car into the driveway rather than slamming on the brakes. Cooling down allows your heart rate and breathing to gradually return to normal, may help reduce feelings of dizziness after exercise, and gives tight muscles a chance to relax and regain their normal length and movement.”
Is it dangerous to skip a cool-down?
For most healthy people, it’s not dangerous to skip a cool-down, reassures Sciavolino-Day.
“But some people may feel lightheaded, dizzy or uncomfortable if they stop intense exercise suddenly. This is especially true after activities such as brisk walking, running, cycling or interval training because blood can temporarily pool in the legs when movement suddenly stops,” she says.
“A few minutes of gentle movement after exercise helps keep blood circulating while your heart rate gradually comes back down.”
Ditching the cool-down may also leave some people feeling stiffer after exercise, although this will vary from person to person and on the exercise you're doing.
How long should a cool-down take?
“I recommend spending about five to 10 minutes cooling down after exercise,” says Sciavolino-Day. “But if you’re in a time crunch, even three to five minutes is better than nothing.”
“The harder the workout, the more beneficial it can be to give your body a little extra time to transition back to rest,” she adds.
Cool-down routine
Sciavolino-Day’s cool-down routine is suitable to help your body recover after general exercise such as a full-body workout, gentle run or brisk walk.
If you have osteoporosis, have had recent surgery, balance problems, joint replacements, or chronic medical conditions, talk to your healthcare professional to check which exercises are appropriate for you.
1. Slow march and hold
Time: 30-60sec
- Stand with your feet hip-width apart.
- Slowly raise one knee hip height and hold briefly.
- Lower and repeat on the other side.
- Continue alternating knee lifts in a slow and controlled way.
“This slow march helps to gradually lower your heart rate, keeps the blood moving and improves balance,” says Sciavolino-Day.
2. Cross-body shoulder stretch
Time: 15-30sec each side
- Stand with your feet hip-width apart.
- Cross your right arm straight across your chest and use your left hand to gently pull your stretched arm closer to your body.
- Keep your shoulders down and relaxed and avoid twisting your torso.
- Hold for time, then repeat on the other side.
“This stretches the posterior shoulder muscles and helps relieve upper-body tension,” says Sciavolino-Day.
3. Overhead triceps and side stretch
Time: 15-30sec
- Stand with your feet shoulder-width apart, bending your knees slightly for balance.
- Raise your right arm overhead and reach to the left, as you reach over your left arm across your body to the right.
- Return to the start and repeat the movement on the other side.
- Continue, alternating sides with each rep.
“This stretches the back of your arms, shoulders, side of your back and waist all while encouraging better mobility through your upper body,” says Sciavolino-Day.
4. Calf raise
Time: 15-30sec
- Stand with your feet hip-width apart and use a chair or sturdy surface for support.
- Raise your heels and pause briefly at the top of the movement.
- Lower your heels back down with control.
“This movement promotes circulation while gently pumping blood back toward the heart,” says Sciavolino-Day.
5. Quad stretch
Time: 15-30sec each side
- Stand with your feet hip-width apart and use a chair or sturdy surface for support.
- Bend your right knee and bring your heel toward your buttocks.
- Keep your knees close together and gently push your hips forward.
- Avoid leaning your upper body forward.
- Hold for time then repeat on the other side.
“This relieves tension in front of each thigh and hip,” says Sciavolino-Day.
6. Calf stretch
Time: 20-30sec each side
- Stand with your feet hip-width apart with your hands on a wall or sturdy surface.
- Step your right foot back, bending your left knee, straightening your right leg and pressing your right heel into the floor.
- Lean forward slightly to feel a stretch in your back calf.
- Hold for time, then switch sides.
“This stretches the calf and Achilles tendon. This one is especially good after a walk or run,” says Sciavolino-Day.
7. Cat-cow
Reps: 5-10
- Get on your hands and knees with your shoulders directly above your hands and your hips over your knees.
- Slowly arch your back and lift your tailbone, chest and chin.
- Slowly round your back upward and tuck your chin toward your chest, drawing your abdomen to your spine.
- Move slowly with control between these two positions.
“This stretch improves spinal mobility, relieves back stiffness and it’s relaxing. It can be modified to be done holding the back of a couch or even sitting if needed,” she says.
8. Child’s pose
Time: 20-60sec
- Kneel on the floor.
- Sit back onto your heels and lower your chest toward the floor—widen your knees if it’s more comfortable.
- Have your arms stretched out on the floor in front of you, by your sides or stacked for your forehead to rest on.
- Breathe slowly for time or longer.
“I love to end my strength training with this because it is a great way to slow down breathing and relax. It is a gentle stretch for your back, hips and shoulders. A pillow can be added under your chest or head if needed,” says Sciavolino-Day.
