How to cool down after exercise!

cool down after workout

As Warming up is important before starting the actual workout, cooling down is also very important, it has its own benefits and also very easy and fun to do. After all, who doesn’t love to relax! So in this article, you will be learning how to cool down and also the benefits of cooling down procedure. Let’s get started!

What is Cooling Down?

It is the process of taking your body to the normal temperature after the exercise heat or any physical work. If followed properly, this process prevents the post-exercise pains and makes your workout complete.

What are the benefits of cooling down?

1. Washing of Lactic Acid

If you have just started working out, then you must be knowing about those aches & pains which you experience while getting up next day. The reason behind that pain is the accumulation of the waste particles (lactic acid) in your muscles which didn’t get a chance to get cleared. Cooling down washes out these residual products of the workout.

2. Lowering down the BP gradually

The sudden fall in blood pressure is not good for your heart health, so the cooling-down process lowers it down gradually thus keeping your heart healthy and the blood circulation proper.

3. Regulation of Breathing

The respiratory rate (breathing) has to lower down as well and it takes some time for the lungs to breathe normally, the cool down process helps in the same.

4. Maintenance of muscle flexibility

The stretching procedure involved in this process helps in maintaining the flexibility of the muscles. This prevents the delayed soreness (DOMS) and also muscle tightness.

So now we know the incredible benefits of cooling down, let’s jump to the process now.

Cooling Down Process

We would suggest you to follow the process step-by-step but you can choose only some of these steps too (If your workout is not that intensive)


As simple as it may seem, but walking for 5 minutes will keep those metabolites mobile and it won’t let it set in one place. Just walk at the normal pace, neither fast nor slow.


This is an integral part of the cooling down process. Some important stretching is as follows :

  • Gluteus Stretch
  • Hamstrings & calf Stretch
  • Quadriceps Stretch
  • Spine Stretch
  • Biceps Stretch
  • Triceps Stretch
  • Neck Movements

Hold every stretch for 15-20 seconds and repeat 3 times.



Shwasana is the easiest yoga asana and carries many benefits like regulating heart rate and breathing. It also induces a feeling of relaxation and calms the mind.

  • Lie down on your back
  • Let your hands lie straight beside your spine
  • Legs should not be touching each other
  • Close your eyes
  • Exhale and inhale deeply
  • Focus on your breathing and calm down your mind.

Do this for around 5-10 minutes.

Grab Your Bottle

Having a good dose of your favorite protein shake is very important to build up the protein and thus the lean fat. It replenishes your minerals and the water loss due to sweating. A good protein shake is an essential part of the workout regime.

Make sure that you perform your warm-up before beginning the actual workout too.

That’s all for now, we would love to know about your favorite method of cooling down after your workout.

Till then “ Keep Calm and Cool down like a pup

Note: The remedies or exercises provided in this article are not a replacement for a medical advice. Please consult a healthcare professional before following the solutions.

A Physiotherapist (orthopedics) by education, loves nature, coffee, beauty and everything cute n organized! Did I say coffee?

scroll to top