Cool Down Stretches After Walking Can Boost Flexibility and Prevent Soreness: Trainer Shares 4 That Work
Learn the components of a proper cool down and how long a session should take
Walking is a great way to stay active and healthy, especially for women who want to boost their exercise without the risk of high-impact movements, such as running or jumping. However, without proper care and a stretch routine, it can lead to aches and pains. It’s important to take time to support your body after exercising, and that’s where cool downs come in. By incorporating a few simple stretches into your post-walk routine, you can help prevent soreness and discomfort.
But what is a cool down and how do you do it? We spoke to Sarah Pelc Graca, a Certified Personal Trainer, Nutrition Coach and Founder of Strong with Sarah. She helps unpack the importance of cool down stretches and shares which ones to add after breaking a sweat.
What is a cool down?
A cool down is a series of gentle exercises performed after physical activity to help your body gradually return to a resting state. Specifically, it allows your core temperature and heart rate to return to normal.
How does it work? “For women over 50, a cool down session should ideally last between five to 10 minutes,” explains Graca. “The duration can vary based on the intensity and type of exercise performed.”
A comprehensive cool down session usually consists of three components. Graca unpacks each below:
Decreasing activity: “This helps to gradually lower the heart rate and breathing, allowing the body to return to its resting state.”
- Time: three to five minutes
Stretching: ”Stretching helps improve flexibility, reduces muscle stiffness and aids in muscle recovery.”
- Time: 20-30 seconds per stretch, repeating once or twice
Breathing exercises: “This helps reduce stress and tension, promoting a sense of calm and relaxation.”
- Time: two to three minutes
Why are cool down stretches important?
Cool down stretches are essential for a number of reasons. First, they help with muscle recovery. “Stretching after exercise helps muscles return to their resting length, reducing the risk of stiffness and soreness,” says Graca. “This is crucial for older adults, as muscles and connective tissues become less elastic as we age, especially for post-menopausal women due to hormonal fluctuations.”
Second, stretching can improve flexibility. “Maintaining flexibility can enhance the range of motion in the joints, reducing the risk of injuries and making everyday activities easier,” adds Graca. Finally, cool down stretches can promote better blood circulation, which helps to “remove metabolic waste products, like lactic acid, from the muscles.”
The four best cool down stretches for women over 50
Below, Graca shares her top stretches, what they target and how to do them. With each stretch, hold all of them for 20-30 seconds, then switch sides if applicable.
1. Hamstring Stretch
How to do it: “Sit on the floor with one leg extended and the other leg bent, with the sole of the foot against the inner thigh of the extended leg. Slowly lean forward from the hips, reaching toward the toes of the extended leg.”
Benefits: Reduces tightness and improves flexibility in the back of the thighs. Also helps prevent lower back pain and improve mobility.
1. Quadriceps Stretch
How to do it: “Stand next to a wall or chair for support. Bend one knee, bringing the heel toward the buttocks. Grasp the ankle with your hand and gently pull it closer. Keep the knees together and hips forward.”
Benefits: Relieves tension in the front of the thighs, which improves knee flexibility and reduces injury risk.
3. Calf Stretch
How to do it: “Stand facing a wall, placing your hands on the wall at shoulder height. Step one foot back, keeping the heel on the ground. Lean forward, bending the front knee while keeping the back leg straight.”
Benefits: Helps loosen the calf muscles, which promotes ankle flexibility and reduces the risk of Achilles tendonitis.
4. Chest Stretch
How to do it: If “Stand in a doorway with your arms at a 90 degree angle, placing your forearms on either side of the door frame. Step forward slightly, feeling the stretch across your chest.”
Benefits: Improves posture and alleviates tightness in the shoulders and upper back.
More stretches to help with pain management:
Try These 5 Stretches for Lower Back Pain to Assist With Mobility
These 5 Simple Stretches for Shoulder Pain Loosen up Stiff Joints
6 Stretches for Sciatica That Ease Pain and Speed Healing
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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