A fresh wave of scientific evidence is shaking up fitness conventions worldwide, with new research suggesting that the cooldown at the end of a workout—long considered a must-do for everyone from Muay Thai warriors to yoga devotees—might not be as crucial as once thought. As millions of Thais rush to squeeze exercise into increasingly over-scheduled days, this finding could bring welcome relief, challenging deeply ingrained habits and gym traditions. But what does this mean for everyday fitness enthusiasts, and are there situations where cooling down still matters?
For years, the idea of “cooling down” after exercise has been promoted heavily—trainers in Bangkok’s gyms and YouTube fitness gurus alike advise finishing every session with gentle stretches or slow cycling to “flush out lactic acid” and aid recovery. Yet, according to prominent exercise physiologists cited in a recent article in The New York Times, this wisdom is due for a rethink. The publication consulted experts like Andy Galpin, director of the Human Performance Center at Parker University, who explained that while a warm-up is strongly supported by evidence for injury prevention and performance, robust data for cool-downs is lacking. In short, there is little scientific justification for making cooldowns mandatory for every workout.
So, what is a cool-down, technically? Dr. Erica Spatz, a cardiologist at Yale School of Medicine, defines being cooled down as returning your heart rate to below 100 beats per minute and breathing to near-normal levels. This doesn’t require any particular movement—whether it’s slow walking, light stretching, foam rolling, or even breathing exercises in the shower, all can count. The idea is simply to gradually bring the body back to rest. According to Dr. Spatz, a cool-down for most people might take only five to ten minutes, depending on how hard the workout was.
The recent research reviewed dispels some major myths. Decades ago, experts believed that active cool-downs helped reduce the buildup of lactic acid, thought to contribute to muscle soreness. However, scientists like Dr. Galpin emphasize that this theory was debunked as early as the 1980s; lactic acid is not responsible for soreness, and post-exercise cool-downs do not prevent it. A comprehensive 2018 review led by Bas Van Hooren, a sports scientist at Maastricht University, confirmed that active cool-downs are largely ineffective for improving same- or next-day performance and do not significantly reduce soreness or muscle damage. Yet Van Hooren adds that although there’s no downside, the real value comes down to preference and how it feels for you - “Our review didn’t find any downsides to doing a cool-down,” he notes, and for some, it’s simply enjoyable or a social time.
Still, there are contexts where a cooldown may be wise or even necessary. Exercise is a form of controlled stress, triggering a “fight-or-flight” response in the body. Dr. Monika Fleshner, a professor of integrative physiology at the University of Colorado, points out that passive cool-downs with controlled breathing may help those with chronic stress or older adults by activating the calming “rest-and-digest” response, normalizing heart rate and blood pressure more quickly. If you leap off the treadmill and run straight for your morning BTS commute, you probably won’t harm yourself, but especially after high-intensity sessions, a gradual ramp-down may prevent dizziness or fainting—a recommendation particularly important for those over 60 or with underlying heart conditions.
There’s cultural relevance for Thai readers as well. Traditional routines in Thailand, such as cooling down in martial arts (for example, Wai Khru in Muay Thai), often serve not only a physical function but a mental and social one, giving time for reflection and respect for the body’s effort. In increasingly busy urban Thai life, with stress and little time for exercise, research like this can encourage people not to feel guilty for skipping steps that may not add to their health outcomes.
The new understanding also highlights mental health applications. For people who exercise at night—a sizable group in Bangkok’s 24-hour gyms—cool-downs via gentle stretching or yoga can help lower cortisol, the body’s stress hormone, promoting better sleep. This is a practical pointer for students or office workers who only have time for late-night runs in Lumpini Park.
So, according to today’s science, is cooling down non-negotiable? In a word: no. But is it nice? Absolutely, and in some circumstances (like high-intensity workouts, older age, high stress, or late-night sessions), it might be beneficial, if only to help you listen to your body and wind down mentally. Dr. Fleshner reminds us that the cool-down should never be an added source of stress. “Is it essential? No. Can it be nice? Yes,” she says.
For Thailand’s health enthusiasts, the takeaway is clear: don’t feel pressured to cool down after every gym session unless you want to or it makes you feel better. For those with certain health risks, under a doctor’s advice, a five-minute wind-down might still be sensible. Everyone can benefit from learning to listen to their bodies—if you feel lightheaded or breathless, sliding into a gentle cooldown is probably wise. Let’s also remember the value of cool-downs as moments of mindfulness and gratitude, part of the holistic “sabai sabai” lifestyle that remains central to Thai wellness culture.
As research continues to debunk fitness myths and clarify what truly supports long-term health, Thai readers should feel empowered to tailor their exercise routines—not just following tradition, but informed by global science and local values. Those interested in the latest evidence can consult additional resources, including the 2018 systematic review on post-exercise cool-downs (see the published study here: https://journals.sagepub.com/doi/10.1177/1747954118796132) and the New York Times article by Jen Murphy (https://www.nytimes.com/2025/04/21/well/move/cool-downs-exercise.html).
To put this knowledge into action: next time you finish your morning run along the Chao Phraya, ask yourself how you feel. If you need a few moments to catch your breath or stretch, go ahead. If you’re short on time and feel fine, it’s also okay to skip. Most importantly, stay consistent, enjoy your movement, and listen to your body—ไม่ต้องเครียดมากไป (don’t stress too much).