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Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise.  Just exercised at a higher intensity than usual.
1 Perform warm-up exercises for 5 - 10 minutes at the beginning of an exercise session. 2  Older people need a longer period to warm up their muscles. 3  Stretching exercises, gentle calisthenics, and walking are ideal. 4  To cool down, you should walk slowly until the heart rate is 10 - 15 beats above your resting heart rate.