If You're Not Cooling Down After a Workout, You Should Be — Here's How to Get It Done

Your countdown timer just hit 0:00. You're sweaty, tired and ready to rest. But before you do, there's one more step that could make a difference in how you recover from your workout — and how well your body performs in the long run: a cooldown.

Whether you're into running, HIIT, lifting weights or something else, skipping cooldown exercises might be costing you more than you think.

"Think of a cooldown as a transition period," says Dr. Corbin Hedt, a physical therapist at Houston Methodist. "It's your body's chance to taper down from high effort back to rest. The more intense your workout, the more important that transition becomes — but, really, a cooldown should follow any activity of moderate or greater intensity."

If you're doing yoga, Pilates or some other instructor-led workout, cooldowns are often built right in. "Class-based programs usually do a good job with warm-ups and cooldowns because they're guided by someone who knows how to structure an effective session," says Dr. Hedt. "It's when we're working out solo or pressed for time that cooldowns tend to get skipped."

Benefits of post-workout cooldowns

When you push your body hard, your heart rate elevates, blood rushes to your muscles and your nervous system kicks into high gear. These physiological changes are needed to achieve the high level of performance you're demanding of your body.

But this doesn't all instantly switch off as soon as you stop exercising.

"There's a period of time where your body is still operating at this elevated level while it figures out what your new normal looks like," explains Dr. Hedt. "And if you stop abruptly, you're not giving your body a chance to adjust."

As a result, Dr. Hedt warns that you end up with prolonged elevation blood flow to your extremities and muscles, which can lead to blood pooling in your limbs and cause swelling or discomfort. A cooldown helps keep blood circulating throughout your body as it adjusts to the reduced demand.

Your nervous system is affected, too. "During intense exercise, your fight-or-flight response kicks in — that's your sympathetic nervous system getting activated," he explains. "A cooldown helps shift you back into a parasympathetic state, which is your body's rest-and-digest mode."

Cooldowns also help with mental recovery. "We get locked in during workouts," he says. "Cooling down also gives you a chance to decompress and reflect on what you just accomplished — and feel good about it."

Cardio vs. strength training: why cooldowns matter for both

No matter your workout style, cooldowns play a role in recovery — but how they help can vary.

For cardio workouts like running or cycling, the goal is to gradually bring your heart rate down and support metabolic recovery. "You're running hard or for a long time and your heart rate is up," says Dr. Hedt. "The cooldown helps you slowly bring it back to baseline."

For strength training, cooldown exercises help your muscles, joints and connective tissues recover. "It's more about keeping blood flowing to those muscles you just worked as they adjust to a more rested state," Dr. Hedt explains. "This can potentially even reduce muscle soreness."

Could the latter have anything to do with the old-school advice about flushing out lactic acid? "We've all heard that from coaches — that cooldowns help flush out lactic acid," says Dr. Hedt. "But that's a myth. The real benefit of cooldowns after strength training is supporting circulation and flexibility, and helping your nervous system shift from fight-or-flight back to a normal baseline."

How to cool down after a workout: exercises, timing and more

The good news? Cooling down doesn't have to be complicated or time consuming.

"If you're doing cardio, just reduce your pace gradually," says Dr. Hedt. "Go from a run to a jog to a brisk walk to finally an easy walking pace. You can even switch modes, like going from running to gentle cycling or swimming — and vice versa."

After strength training, try bodyweight movements or active stretches. "If you've been lifting heavy, do light movements like bodyweight squats or arm circles," he suggests. "Yoga poses like cat cow and downward dog are great dynamic stretches."

(Related: Why You Should Be Strength Training At Least Twice a Week)

As for the cooldown's length of time, aim for 5 to 10 minutes. "Everyone is different, but if you're doing something in that window, you're setting yourself up better than if you did nothing," says Dr. Hedt. "And if your body needs more time, that's okay too."

Should you stretch after working out?

Stretching can be part of your cooldown, but timing matters.

"Always start with dynamic movements first, which we also call active stretching," says Dr. Hedt. "Save the static stretches — the ones where you hold a position — for the very, very end."

(Related: Exercise Recovery: Why It's Important & 3 Tips for Doing It Right)

Bottom line: Cooldown exercises are an investment in your fitness

Skipping your cooldown might save you a few minutes, but it could cost you in recovery and even enjoyment of your workouts.

"Think of warm-ups and cooldowns as an investment," says Dr. Hedt. "Not just in your performance, but in your long-term health and how much you enjoy exercising."

So next time you finish a workout, don't rush off. Take a few minutes to cool down — your body (and mind) will thank you.