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15 Most Effective Cool Down Exercises For Every Workout

15 Most Effective Cool Down Exercises For Every Workout

Exercise is a very important part of one’s lifestyle.

It can help keep your weight under control. It can lower the risk of diseases like diabetes, heart disease, and countless others. It’s also generally accepted that being in good shape is good for you.

However, it’s not how much you exercise but how you exercise. Many people forget one of the most important parts of exercising, which is the cool down exercises.

What are cool down exercises?

Cool down exercises are defined as light exercise that helps your body transition from working hard to resting. This can be an important part of your exercise for many reasons. A few reasons include:

  • Reduces strain on your heart muscle as it goes from exerting itself back to normal.
  • Prevents dizziness and other discomfort from blood pooling in your lower extremities after exercise (caused by veins increasing in size to accommodate the increased blood flow from the heart).
  • Promotes a “feel good” feeling. After running hard, a nice walk afterward helps your legs feel better.

15 Most effective cool down exercises

Cool down exercises are always good for you, even if they don’t do all the things that some people claim. So which ones are the best?

We’ve run down 15 of the most effective cool down exercises for any workout.

1. Walking

The creme de la creme of cool down exercises, according to our research, is walking. It doesn’t matter what kind of work out you do; taking a nice walk afterward always seems to be toward the top of all the lists.

When we say walking, we don’t mean power walking where you’re pumping your arms and legs. We’re talking a nice, leisurely stroll. You don’t even need to pump your arms. This allows for everything to return to normal but lets you keep moving while it happens.

It’s a classic, it’s a favorite, and it’s also highly recommended.

2. Stretch those legs

While this mostly applies to runners, a great cool down exercise is stretching your legs. This includes all the classics like pulling your leg up behind you to stretch your hamstring or trying to touch your toes. There are other, more complex stretches that more or less stretch the same areas.

Even if it was all upper body, a good stretch to the legs can be a great cool down exercise.

3. Stretch your chest

A few of our cool down exercise choices will be stretching. This is just a heads up because they’re very effective for cooling down and they’re all pretty easy to do.

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A popular one is lacing your fingers behind your back, straightening out your arms and looking at the ceiling. This is effective at stretching your chest muscles.

4. Stretch your arms

If you’ve ever noticed, even runners stretch their arms before they go running. Consequently, it’s also one of the more effective cool down exercises. It helps get your shoulders and your arms loosened up.

Nearly every exercise involves your arms to some extent, so getting them warmed up and cooled down is always a good idea.

There are a lot of popular arm stretches. Crossing your arm across your body and stretching is a good one. Placing your hand on your back can help stretch the back of your arms as well.

5. Stretch out your core

The core of your body is often something that gets overlooked in both stretching and exercise in general. So it’s not only great to include in your cool down exercises, but also recommended since your core is, well, your core.

You should be working it out no matter what. A popular yoga technique is to get on your hands and knees. Then arch your back like a cat followed by bowing it out like the letter C. This helps both your core and your back. Two essentials when exercising and cooling down.

6. Jumping jacks

Now we get back into lighter exercises that also work well for cool down exercises. A favorite is the jumping jack.

Yes, it may seem a little bit like middle school gym class, but jumping jacks are actually an effective exercise. The motion of jumping, spreading, and closing your legs works almost your entire lower body.

Meanwhile the act of putting your arms down, and bringing then back up to clap works a good portion of your upper body, so pretty much everything gets worked on.

7. Swimming

If you have access to a pool at your home or your gym, a quick dip in the pool can be a great for cool downs.

Treading water uses almost all the same muscles as jumping jacks do. Doing the Olympic-style swimming works those same muscles, but to a higher degree. So you can even vary your swimming intensity.

Plus, who doesn’t love jumping into a nice cool pool after a long, arduous workout?

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8. Get a massage

Okay, this one isn’t exercise on the face of it, but it can be effective as many cool down exercises.

The point of cool down exercises is to transition your body from exerting to rest. Part of that is getting rid of pooled blood left over from when your veins and arteries pumping blood the body didn’t need anymore.

While it’s preferred that you exercise this excess away, a significant other or a professional masseuse can go over your body for a few minutes with a massage and it accomplishes pretty much the same thing.

Do note, it’s not recommended to go straight from workout to massage. Doing at least a few cool down exercises first is preferable.

9. Exercise specific drills

This one is a little complex, but bear with us.

If you’re a runner, you’ll obviously be working out your legs most of all. So doing some squats after a run keeps your legs pumping without the stress of actually running. These can be wonderful cool down exercises.

If you’re lifting weights, you can decrease to a weight you can lift very easily and just do a lot of repetitions.

For runners, laying down and doing scissor kicks can be an excellent cool down.

If you’ve been cycling, start out in fifth gear, then gradually work your way down to first gear.

10. Exercise mimicry

Now we’re getting into the complicated sounding stuff. Oddly enough, it’s still not that complicated.

Exercise mimicry is when you perform the same exercise you were just performing, but with less resistance.

A couple of good examples are actually above. Lifting less weight and cycling in a lower gear are two great examples.

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However, you can do this without machines too. If you just finished playing soccer, then maybe a light jog or a brisk walk while dribbling the ball will be more effective.

When you mimic your exercises with less resistance, you work the exact same muscles you just worked on. So you’re cooling down everything that got a work out.

11. Do house chores

Welcome to the absurd portion of our list. Believe it or not, house chores can make excellent cool down exercises.

Did you just take a long run? Pull out the lawn mower and cool down by walking it across your lawn. Do something a little more full body? Put your laundry away.

You have to bend over, grab some clothing, fold it using your arms, walk to the chest of drawers using your legs, put it away, and repeat.

Pretty much all house chores require light exercise which makes them perfect for cool down exercises.

Obviously, these are best used for when you work out at home. If you work out at the gym, your body will have recovered by the time you drive home and get started!

12. Dance

What is dance if not beautiful exercise? It can be a great way to cool down as well.

If you’ve just finished an intense work out and you’re feeling out of it and tired, then why not shake it like a Polaroid picture? It works your muscles and it’s pretty light exercise unless you’re a backup dancer in a pop star music video.

Plus, it can be fun which is also good for your mental fitness!

13. Kick your own booty

Jogging in place is another of the most effective cool down exercises.

Without forward momentum, your body doesn’t have to work as hard to keep you in motion. You’re essentially just bring your legs up in place briskly. So it’s like running minus all the effort, which is what makes it a great cool down.

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If you’re wondering about the title of this one, it’s what I used to do when running in place back in PE class when I was a kid.

14. Tae Bo

We’ve all seen the videos. At least those of us from the 1990’s have seen the videos of all the healthy people doing punches and kicks as part of their workout.

While doing this for awhile can be a great workout, doing them for a few minutes make them great cool down exercises. This combines work outs with stretching in many cases, as you can’t really kick that high without stretching your muscles a little bit.

So it’s worth learning a few Tae Bo exercises for a more fun cool down experience.

15. Yoga

There’s a reason why yoga is considered exercise. That’s because it actually is.

People can say what they want, but have you ever tried to hold dhanurasana for more than a few minutes? It’s not easy.

Yoga poses can make great cool down exercises because they’re essentially complex stretches that wildly help your flexibility. It’s well worth learning a good dozen or so Yoga poses and using them during your cool down to get that stretch into parts of your body you don’t normally stretch.

The bottom line

We’ve reached the end of our list and we hope you picked up a few more good cool down exercises for your repertoire.

Remember, the purpose of a cool down is to help your body transition from working hard to hardly working without any ill effects. So really any stretch, exercise, or movement that can help you accomplish that task makes for a good cool down exercise.

Remember, cool downs may not be as important as warm ups according to many studies, but that doesn’t mean you should not do them.

Cool downs are a great way to treat your body right after a rough exercise and if you treat your body right today, it’ll treat you right tomorrow.

Featured photo credit: Unsplash via unsplash.com

More by this author

Joseph Hindy

A writer, editor, and YouTuber who likes to share about technology and lifestyle tips.

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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