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How To Properly Warm Up & Cool Down After Exercise



Proper warm-up and cool-down routines are essential components of any workout regime. It reduces the risk of injury and encourages proper recovery, and both are required for overall wellbeing!


Warming up and cooling down ensures a safe and effective workout, so what does that look like?

Warming Up

Warming up prepares your body for the physical demands of exercise by gradually increasing your heart rate, getting blood flowing, and promoting joint mobility. 

  • Stretching: Start with gentle stretching like leg swings, torso twists and arm circles. Gradually increase the speed with each stretch to enhance flexibility and range of motion.

  • Light Cardio: Follow by 5 minutes of light cardio like walking. This will increase your heart rate and increase your body temperature, getting the blood pumping and warming up your muscles. 

Depending on the intensity of your workout you may need to switch it up! For example, if you’re going for a run, start with a brisk walk leading into a jog before you really get going.

Cooling Down

Cooling down allows your body to go back to a resting state, which is important for muscle recovery. It reduces the likelihood of stiff muscles and soreness, and it promotes relaxation!


As it turns out, cool-down will look pretty similar to warm-up, just in reverse.

  • Light Cardio: Cool down with 5 minutes of light cardio activity to gradually lower your heart rate and slow down your breathing.

  • Stretching: Follow with what’s called “static” stretching – stretch but hold the position for about 15-20 seconds to allow the muscles to reach full range of motion. This will reduce muscle tension post-workout. 

The Bottom Line

By warming up and cooling down after exercise you’re allowing your body to recover properly. If you don’t take the time to let your body heal you risk injuring yourself, which will can cause issues with muscle tension, preventing an effective workout.


It’s also important you stay hydrated before, during and after your exercise to replenish fluids lost through sweating. If you struggle to drink enough water, make sure you try our product BOOST! It's a scientifically formulated drink (not a shake!) to keep you hydrated, enhance focus, rev up your metabolism and boost energy levels.