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15 Most Effective Cool Down Exercises For Every Workout

15 Most Effective Cool Down Exercises For Every Workout
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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

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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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