Creating an Outdoor Stretching and Cool-Down Zone

You got up, got out, and got your sweat on. Whether you hit the pavement or the yoga mat, getting active is one of the best ways to keep your mind and body sharp.

But one of the most important aspects of physical fitness is what you do after your heart rate comes down – stretching and recovery. And where you recover can be just as impactful as the cool-down itself!

If you’ve followed our blog, you’ve probably read our past pieces on creating “zones” in your space. Dedicating a specific area to a specific activity can help you design the space more effectively and ensure you invest in the right outdoor furniture!

Creating a great outdoor fitness zone doesn’t end with the workout equipment. If you’ve already started building your backyard gym, it’s time to complete the picture with recovery zones that help you end each workout well.

  

Why Create A Recovery and Cool-down Zone?

We’re all busy. You’re lucky if you can find the time to get in a workout between everything else life throws your way. So it makes sense that many skip the stretching and cool-down session before and after working out.

But did you know that the American Heart Association recommends at least 5-10 minutes of cooldown after every moderate workout? Skipping this step means you’re missing the window when your muscles are warm and ready to stretch and you risk injury and reduce flexibility gains.

•  Recovery and cooldown help reduce lactic acid build-up that can cause post-workout cramping and stiffness.
• Static stretches outdoors, while muscles are still warm, improve long-term flexibility and reduce the risk of future injury. 
• Include deep breathing in nature to lower your body's cortisol and boost mental relaxation.

 

Workouts and Cool-downs Outside are Both Health-Positive

Recovery sessions are great, but did you know doing so outdoors can boost the benefits? Research has found that exercising and recovering in natural green spaces can amplify the benefits of exercise for your body and mind. In fact, spending as little as two hours a week in nature can enhance your mood and fortify your immune system. Your backyard is there, so put it to use for your wellness!

•  Recovery in nature can lower stress hormones faster than the same cool-downs indoors.
• Sunlight naturally boosts your serotonin levels, which keeps your mood stable and keeps seasonal affective patterns at bay.
• The ambient outdoor sounds (wind, water, etc.) can help calm your nervous system.

 

Where Should an Outdoor Cool-Down Zone Go?

The best outdoor stretching area is any space you’ll enjoy using because if it's hard to use or maintain, you won’t want to keep up the routine. For most, this means a space that’s away from your primary workout zone (to keep the activities separate) and is flat with natural shade. Even a 10x10 footprint gives you enough space for most cooldown and recovery activities.

• Prioritize shaded or dappled-light areas, as a good mix of sun (to energize) and shade (to cool down) makes for the best all-around outdoor workout zone.
• Use a yoga or stretching mat or interlocking tiles to create a floor space for the zone, and frame the space with planters or ornamental grasses to boost the natural vibe.
• Add the right outdoor furniture to your space, pick chairs and benches that give you supportive seating while still allowing plenty of space to move around and stretch. 

 

What are the Best Furniture Picks for an Outdoor Recovery Space?

Once you’ve determined where your outdoor recovery and cooldown space will be, it’s time to make sure you have the right furniture as well. Here are some of the best picks to help you recover from any workout session.

 

Cape Folding and Reclining Adirondack Chair

After you’ve completed some floor stretches, the Cape Folding and Reclining Adirondack gives you a spot to sit and breathe through the final moments of your cool-down. The Adirondack’s contoured seating and reclining back support natural spinal alignment, so you can recover without adding more stress to your back. Add an ottoman to elevate your legs post-workout (great for reducing fatigue).

 

 

• Adirondacks fold flat for easy storage when you aren't using them, giving your cool-down space extra flexibility.
• The chair reclines to give you a more supported rest position for passive hip-flexor and chest relaxation.
• The Cape Adirondack from Bahia Verde comes in a variety of calming tropical colors.

 

Corolla Comfort Height Adirondack Chair

If your workouts leave you with a bit of joint discomfort or you're nursing an injury, you want seating that helps you feel better, not worse. The Corolla Comfort Height Adirondack sits at 17 inches high, which helps with sitting down and getting up without discomfort. Like all Bahia Verde furniture, the Corolla Adirondack is American-made from low-maintenance poly lumber.

 

 

•  17" seat height helps to reduce stress on knees and hips when sitting down or rising
• The chair's modern profile comes with the added durability of weatherproof recycled HDPE (no splinters or painting required)
• It's a perfect choice for retirement-friendly outdoor spaces or those who need extra mobility support.

 

Shoreline Coffee Table

Naturally, you can’t have the perfect recovery spot without somewhere to put your water bottle or recovery equipment. The Shoreline Coffee Table is a great addition to any outdoor space but works especially well in a cool-down zone. It’s sturdy enough for everyday use, and still looks great when you’re hosting friends or family outside.

 

 

• A coffee table sits at a great height for post-stretch reach, keeping everything organized and at hand when you need it.
• The Shoreline Coffee Table is American-made from eco-friendly poly lumber that includes UV inhibitors, so it'll last with little maintenance required.

 

Riverside Garden Bench

A great garden bench does double-duty during recovery sessions: use it as a prop for seated hamstring stretches or tricep dips, or use it as a place to sit and rest just after your workout. Bahia Verde’s Riverside Garden Bench has a 17.35” height, and the contoured seat is accessible for most individuals. The squared-off coastal design means it's at home in an outdoor fitness zone or anywhere else you need a bench!

 

 

• You can use a garden bench as both a stretching apparatus and a place to rest and cool down.
• The Riverside Garden Bench seats two comfortably, with plenty of space to relax.
• Made with weatherproof HDPE, the Riverside comes in a variety of tropical colors.

 

Tips for Turning Recovery Zones into a Personal Retreat

When designing your outdoor cool-down space, don’t forget about the little details. Include natural elements around the area, as they can help calm your nervous system and boost restorative peace.

Add in some ornamental plants to soften the edges of the area, and include a water feature to get the benefits of stress reduction and parasympathetic nervous system activation. Make sure you can use your space year-round by adding in some LED string lights and a blanket or throw to warm up after the recovery session.

• Ornamental grasses (like Karl Foerster or Blue Oat Grass) are great for providing added texture and movement to the space.
• You can use solar-powered water features to eliminate the need for wiring, great for spaces that get a lot of sun throughout the day.
• Drape string lights overhead to create a well-lit (but still calm) space for resting.
• A wireless Bluetooth speaker gives you another way to listen to soothing music or directed cooldown workouts.

 

 

Build Your Year-Round Outdoor Recovery Zone with Bahia Verde

A backyard exercise area is more than just a place to work out. When designed thoughtfully, you can use the space for all aspects of your health a place to sweat, to recover, to meditate in nature, and just relax with friends and family.

Bahia Verde outdoor furniture is built to fit any outdoor space, and the poly lumber design means you can set it out and leave it out year-round, with only minimal cleaning required.