A cool-down helps slow your heart rate down and helps muscles and joints return to an inactive state. You reduce your chances of injury and sore muscles if your brisk walks and other aerobic activities include the warm-up and stretch before you start and cool-down and stretch after you finish. You can slow down your aerobic activity or walk slowly for 5–10 minutes after aerobic activity to cool down. The cool-down should end with stretching. Again the stretching includes neck rotations, shoulder rolls, arm swings, gentle knee bends, and ankle rotations. Your stretches should be smooth, fluid movements. As you do in yoga, you can hold a stretch, but do not make jerky, sudden movements or bounces. After the cool-down and stretching, your body should feel relaxed and more flexible. Your heart rate should have returned to its normal pre-exercise rate by the end of the cool-down and stretch.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.