When you exercise, should you warm up and cool down?

Regular exercise is important for staying healthy and feeling good. It can help with weight management, heart health, endurance and muscle strength. Exercise also has mental benefits like reducing stress and improving clarity. However, one aspect that's often overlooked is the importance of warming up and cooling down before and after physical activity.

"These pre- and post-workout rituals can play an important role in preparing the body for exercise and aiding in recovery afterward," says Donna Merkel, PT, MS, DPT, SCS, CSCS. "But you may not need a 'proper' structure or formal warm up and cool down to reap the benefits in your workout."

What to know about the warm-up

A well-rounded warm-up, ideally spanning 5 to 10 minutes, can act as the foundation of your exercise routine, preparing your body for the physical exertion. It usually includes mild cardio activities and dynamic stretching, which gently wake up your body's muscles and joints.

But did you know that you can get the same benefits of a warm-up by starting your routine with slow, low-impact movements?

"By gradually increasing your heart rate and blood flow, warming up before exercise can help oxygenate your muscles, making them more flexible and efficient," says Merkel. "Be sure to walk at a brisk pace before starting your run, or warm up with light weights before lifting heavy."

A good warm-up may reduce the risk of injuries and improves physical performance but can also boost mental readiness, helping you align your focus with your fitness goals. It can act as a bridge between rest and exercise, and it may play a role in preventing injuries and enhancing workout efficiency, although the exercise literature is divided on this topic.

Can you skip the cool down?

Cooling down after exercise can help your body return to a relaxed state by doing gentle activities like light jogging and stretching to lower your heart rate and loosen up your muscles, helping you ease back into a state of rest.

Engaging in cooling down exercises can also help stabilize blood flow, helping to prevent dizziness or fainting that can occur if you abruptly stop exercising.

Efficiently cooling down sets the stage for your body's recovery, boosting flexibility and keeping muscles less susceptible to injury. This is a perfect time to stretch and make flexibility gains. Integrating this phase into your workout can help and prepare your body to face future physical demands, making it an important component of a well-rounded workout strategy.

"As with warming up, you can get the same benefits as a cool down if you practice slow, low-impact movements," says Merkel. "Try out both methods to find what fits you best, or regularly practice both to keep your routine fresh and interesting."

Reaping the benefits of a well-rounded workout routine

Even if you're in a rush, warming up before and cooling down in any form after exercise are important parts of a complete fitness routine. Both assist the cardiovascular system in adjusting to the demands of exercise and may help prevent injuries, improve your workout results and speed up recovery.

In addition to adding warm up and cool down to your exercise routine, changing the frequency, intensity and duration of your exercise program will help produce well rounded results. Try swapping out a day of cardio exercise for formal strength training and flexibility such as yoga, pilates and cross training to improve your overall fitness. Improved strength and flexibility will improve your balance and assist in fall prevention as you age.

Remember, whether you warm up/cool down or not, to pay attention to quality of movement and exercise techniques. Bad habits in warm up can translate into bad habits in your workout routine.

Next steps:

Make an appointment with Donna Merkel, PT, MS, DPT, SCS, CSCS
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