A wave of new research is questioning long-held beliefs about the importance of cooling down after exercise, suggesting that its physiological necessity may be overstated for most people. While personal trainers and fitness routines in Thailand and around the world have long emphasized the cool-down as a key component of any workout, recent evidence shows its benefits might be more limited than commonly assumed, prompting a shift in how fitness enthusiasts and everyday Thais might approach their exercise routines (New York Times, 2025).
For generations, trainers and textbooks have insisted on bookending workouts with a warm-up and a cool-down. Traditional wisdom holds that a cool-down period—typically consisting of lighter exercise or stretching after strenuous activity—is critical for safely returning the heart rate and blood pressure to normal levels. Yet, for busy Thais balancing long work hours and commutes across Bangkok’s relentless traffic or other urban centers, finding extra time for a post-workout cool-down is challenging. The key question: does science really justify the extra few minutes?
According to recent findings, the answer is nuanced. “A cool-down is typically some form of easier movement that acts like an offramp from a workout,” says a leading US exercise physiologist cited in the report. For most people, gentle activity after exercise—such as slow jogging, passive stretching, or even mindful breathing—might feel nice but is not strictly necessary for physical recovery. The director of a human performance research center at a US university notes there is extensive evidence that a dynamic warm-up can reduce injury risk and make a workout more effective, but data supporting the necessity of cool-downs is lacking.
What does constitute an effective cool-down? A cardiologist at a major US medical school explains that reaching a ‘cooled-down’ state simply means the heart rate drops below 100 beats per minute and breathing returns to normal. Every individual may get there in a different way; whether passive or active, any activity that brings the body back to a resting state can count. A professor of integrative physiology highlights that passive activities like foam rolling or deep breathing, or simple stretching, offer similar effects.
Intriguingly, a 2018 scientific review found that active cool-downs did little to improve performance on the same or following day, and do not significantly reduce muscle soreness or damage—contradicting the popular belief that lactic acid, which builds up in muscles during intense exercise, is ‘flushed out’ by post-exercise movement. This widespread myth, says the review’s co-author, has been long debunked. Lactic acid is not actually responsible for muscle soreness, although many still believe it is.
Despite this, the review emphasizes that cool-downs are ‘harmless’ and can be beneficial if individuals enjoy them or find them relaxing. Dr. Monika Fleshner, an expert in stress physiology, points out that exercise activates the body’s fight-or-flight response. While most healthy people will naturally return to a calm state post-workout, for those experiencing chronic stress—as is increasingly common in Thailand’s urban environments—a passive cool-down with controlled breathing or light stretching can help facilitate a calming ‘rest-and-digest’ response more quickly.
So, when are cool-downs really useful? Experts suggest three scenarios: after especially intense exercise (when suddenly stopping can cause dizziness or even fainting, particularly in those over 60 or with heart conditions); for people under chronic stress, to activate the calming branch of the nervous system; and following vigorous evening workouts, to promote restful sleep by normalizing heart rates and reducing elevated stress hormone (cortisol) levels.
Looking at Thai society specifically, these findings invite reconsideration for office workers engaging in high-intensity exercise after long days, fitness instructors conducting mass exercise classes in Lumpini Park, and even school sports coaches. The culture of group stretching before and after communal fitness sessions is well-ingrained, often doubling as both a physical and social ritual. While the new science suggests that these post-workout wind-downs need not be compulsory for physical health, their value as a time for reflection, relaxation, and socialization remains significant.
Historically, Thailand’s approach to exercise has blended imported fitness trends with traditional activities like yoga, Thai boxing, and communal aerobics. The modern fitness boom, accompanied by the proliferation of gyms and digital workouts, often follows the textbook routine with both a warm-up and a cool-down. As one Thai physiotherapist affiliated with a leading Bangkok hospital observes, cultural practices may shift slowly: “Our clients often expect a cool-down—they see it as part of the full experience. Even if research shows it’s not essential, the sense of closure and mental resetting is valuable.”
The implications for future public health recommendations in Thailand are notable. If time constraints cause people to skip exercise due to the perceived burden of a ‘mandatory’ cool-down, relaxing this requirement could encourage greater consistency in physical activity—especially among busy professionals and students. For the elderly, those with cardiovascular concerns, or individuals battling chronic stress, the research supports maintaining a gentle cool-down as needed.
Going forward, experts anticipate more research into how cultural norms shape the psychological effects of cooling down, particularly in collective societies like Thailand where group exercise forms a cornerstone of community interaction. At the same time, digital fitness platforms may adjust their programming to make cool-down segments optional or shorter, offering more tailored guidance depending on user preferences and health needs (see the 2018 review in Sports Medicine).
For now, the new research offers practical advice: Thai readers should feel free to cool down with stretching, slow walking, or even just deep breathing—especially if it feels good or helps signal the end of a workout. But if time is tight, it’s reassuring to know that skipping a post-exercise cool-down is unlikely to compromise fitness or recovery for most healthy adults. For those with medical concerns, gentle transitions remain wise. Above all, the emphasis should remain on finding joy and consistency in movement, rather than rigidly adhering to outdated routines.
For Thais seeking to improve their fitness and well-being, the message is clear: don’t let concerns over skipping a cool-down discourage you from being active. Do what feels right for your body—and if you love stretching after a hard Muay Thai session or jogging along the river, there’s no harm in continuing. As research evolves, balanced, flexible habits will remain central to sustainable health.
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