From ... in Research Science Health Biology — May 28, 2025

Is It Necessary to Cool Down After Exercise?

Cooldowns are a common feature in many workouts, whether you're taking a yoga class, finishing a run, or lifting weights. However, it's common for people to skip this final phase. After all, the most intense part of the workout is already over, so taking extra time to cool down feels unnecessary, especially when you're training alone or trying to stay on schedule.

Expert opinions vary on how essential cooldowns really are. Some argue that they do little to affect performance or soreness, while others point to steady, low-risk benefits for circulation, flexibility, and recovery. The research doesn't offer a definitive answer, but trainers often recommend them, instructional videos build them in, and fitness culture treats them as standard for good reason. Just as you would not slam your brakes at high speed in a car, cooling down gives your system a smoother return to baseline, allowing your body and mind to come down gradually from high intensity. It might not be required, but when it takes just a few minutes and carries no real downside, it may still be worth your time.

A cooldown is a short, structured phase of light activity performed at the end of a workout. It lasts anywhere from five to 10 minutes, and often includes gradual, low- effort movements such as brisk walking or slower jogging. The goal is to guide the body from high physical output into a more stable, resting state rather than stopping abruptly. In an article published by the New York Times, several exercise physiologists and health professionals weighed in on the science behind this routine. • Research strongly supports warm-ups, but cooldowns are more nuanced — Experts widely agree that warm-ups improve performance and reduce injury risk. Cooldowns, in contrast, are harder to evaluate. Their physiological effects aren't as consistently measurable, and the benefits often depend on the type of workout and the person doing it. • Traditional claims don't hold up in research — Andy Galpin, a performance scientist at Cal State Fullerton, explained that many of the traditional claims about cooldowns, such as improving lactic acid clearance or reducing soreness, haven't been strongly supported in studies. The body initiates recovery on its own after exercise, and skipping a cooldown doesn't appear to delay that process in a meaningful way.

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• Still, the transition may serve a regulatory purpose — While some physical benefits remain debated, experts see value in how cooldowns help the nervous system shift gears. Monika Fleshner, a physiologist at the University of Colorado Boulder, explained that exercise activates the stress response by raising heart rate, blood pressure, and cortisol. A gentle transition helps signal the nervous system that effort is over and recovery has begun. • No fixed formula, but clear intention matters — Dr. Erica Spatz, a cardiologist at Yale, described a cooled-down state as one where heart rate falls below 100 beats per minute and breathing returns to a steady rhythm. Light activity helps the body reach that state gradually. There's no fixed formula, but doing something purposeful at the end of your workout helps your body settle more efficiently. • Some workouts won't require a formal wind-down — If your session was short, low- effort, or centered on gentle movement, such as casual walking, yoga, or mobility work, you may not need a structured cooldown. In those cases, your body naturally transitions back to rest. What matters more is whether you feel restored afterward, not whether you completed a routine. Cooling down may not be essential for every workout, and it won't dramatically change your recovery outcomes, but if it helps you feel more centered or relaxed, then it's reasonable to keep doing it. In fact, some research suggests that active cooldowns offer advantages over doing nothing at all.

A 2018 narrative review published in Sports Medicine examined the impact of active and passive cooldowns on recovery. It covered more than 50 peer-reviewed studies analyzing outcomes like blood lactate reduction, muscle soreness, inflammation, immune response, strength recovery, and injury risk. The findings offer a detailed picture of how different types of cooldowns affect recovery under various conditions. • Active cooldowns involve movement, passive ones rely on rest — The authors defined active cooldowns as low-intensity movement immediately following

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exercise, typically using the same activity at reduced intensity. Meanwhile, passive cooldowns were described as complete rest with no structured movement. These strategies were tested across multiple exercise types, including endurance, strength, and team sports, and evaluated for both immediate and long- term effects. • Blood lactate clears more efficiently with active cooldowns — One consistent finding was that active cooldowns accelerate the removal of blood lactate, especially after intense or endurance-based workouts. While this did not always translate into reduced soreness or stronger performance later, it does suggest that light movement helps normalize muscle metabolism more quickly than rest alone. • Mobility and flexibility improve with gentle movement — Some studies included in the review reported small gains in joint mobility and flexibility. While not a guarantee against injury, these effects support a better range of motion and coordination during recovery. • Cooldown activity reduces stress-related immune shifts — Several studies noted that active cooldowns helped reduce exercise-induced immune suppression and lower levels of post-exercise inflammation, particularly in athletes exposed to intense training loads. These findings suggest that cool downs play a role in moderating the body's stress response, although researchers noted variability in how individuals respond. • Mental and emotional recovery benefits are widely reported — According to the authors: “[A]n active cooldown generally does not substantially influence measures of psychological recovery after exercise, but most individuals nevertheless perceive an active cooldown as more beneficial than a passive cooldown. Reasons reported for doing an active cooldown include relaxation, socializing, and time to reflect on the training or match.”

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• Cooldowns should match the workout and the individual — The effectiveness of a cool down depends on several variables, including what type of exercise came before it, how intense it was, and who's doing it. There's no universal formula that works for everyone in every situation, but the researchers outlined several guiding principles: “An active cooldown should: (1) involve dynamic activities performed at a low to moderate metabolic intensity to increase blood flow, but prevent the development of substantial additional fatigue; (2) involve low to moderate mechanical impact to prevent the development of (additional) muscular damage and delayed-onset muscle soreness; (3) be shorter than approximately 30 minutes to prevent substantial interference with glycogen resynthesis; and (4) involve exercise that is preferred by the individual athlete. Some evidence also suggests that an active cooldown should involve the same muscles as used during the preceding activity.” If you're looking to tailor your routine even further, check out “ Should You Stretch Before or After Exercise, or Both? ” for guidance on where stretching fits best in your training.

Although cooldowns may not be essential for everyone, some individuals benefit more from including them. Experts interviewed in the New York Times identified three key scenarios where a cooldown supports smoother, safer recovery: • High-intensity workouts — People engaging in vigorous training are more prone to sharp drops in blood pressure once the workout ends. Stopping suddenly while blood vessels are still dilated causes dizziness or even fainting. A short cooldown

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keeps blood flowing at a steady pace, giving the cardiovascular system time to stabilize. Adults aged 60 and older, as well as those with heart conditions, are especially vulnerable to these shifts. As the cardiovascular system becomes more sensitive with age or illness, even a few minutes of gentle movement helps protect against pressure fluctuations that might otherwise strain the heart during recovery. • Stressed individuals — Chronic stress and elevated sympathetic nervous system activity make it harder for the body to downshift into a restful state. A cooldown that includes slow breathing or meditative routines helps trigger the parasympathetic nervous system, easing the transition from exertion to calm. For those under regular stress, this moment of regulation improves both physical and emotional recovery. • Evening exercisers — Training late in the day interferes with the body's circadian rhythm, leading to elevated cortisol and increased alertness at a time when stress hormones should be declining. A cooldown provides a buffer that helps reduce physiological arousal, making it easier to fall asleep and stay asleep after evening training.

While stretching after an exercise does offer instant results, it remains a valuable part of a long-term fitness routine. Over time, consistent stretching supports flexibility, mobility, and circulation, which are benefits that contribute to overall quality of life. For this reason, it shouldn't be overlooked, but there are a few key things to keep in mind: • Be careful not to overstretch — Because your muscles are already warm, it can be easier to push beyond your natural limits without realizing it. Overstretching causes microtears in muscles, tendons, or ligaments. • In most cases, I recommend dynamic, functional, or active isolated stretching (AIS) — AIS involves gentle, controlled movements held for only two seconds at a time. This method works with the body's natural range of motion to promote circulation, improve elasticity, and reduce muscular resistance without triggering the protective stretch reflex. • I generally advise against static stretching — Static stretches reduce blood flow to the targeted tissue, creating localized ischemia and contributing to lactic acid buildup, which is precisely the opposite of what you want post-exercise. • Ballistic stretching should also be avoided — The uncontrolled bouncing motion involved in this type of stretching places unnecessary strain on connective tissue, which increases your risk of overstretching or tearing muscle fibers without offering lasting flexibility benefits. • Keep your movements deliberate and within your comfort zone — You don't need to force flexibility to make progress. Consistency matters more than intensity. Stretching should feel restorative, not stressful. Cooling down is a small piece of the puzzle — knowing how much exercise your body actually needs matters even more. For guidance on finding the right balance, see “ Nailing the Sweet Spots for Exercise Volume .”

Q: Do you really need to cool down after a workout? A: Cooldowns are not strictly necessary for everyone. However, some research and expert opinion suggest that a short cooldown helps support circulation, nervous system regulation, and mental transition, especially after high-intensity workouts. Q: What's the difference between a warm-up and a cooldown? A: A warm-up prepares your body for exertion, raising your heart rate and increasing blood flow to muscles, which improves performance and reduces injury risk.

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A cooldown does the opposite; it helps your body return to a resting state after exertion. While warm-ups are strongly supported by evidence, the role of cooldowns is more flexible and less conclusive, though they may aid cardiovascular and mental recovery when used appropriately. Q: How long should a cooldown last? A: A cooldown typically lasts between five and 10 minutes, depending on the intensity of your workout. There's no strict rule, but consistency and attention to how your body feels afterward matter more than duration alone. Q: Who benefits most from post-workout cooldowns? A: Cooldowns may be especially useful for people doing high-intensity training, older adults, those with cardiovascular conditions, evening exercisers, or individuals under chronic stress. For these groups, stopping exercise abruptly leads to issues like dizziness, elevated stress hormones, or poor sleep. Q: Should I stretch after working out? A: Stretching after a workout is not required for reducing soreness or preventing injury, but it supports long-term flexibility and mobility. Active isolated stretching (AIS) or gentle dynamic movements are ideal. I don't recommend static or ballistic stretching immediately after intense activity, especially if it feels forced or causes discomfort.

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