Many think the secret to a radiant and youthful complexion starts in the bathroom with a comprehensive skincare routine, but the truth is that an active lifestyle is the foundation for healthy, glowing skin.
While our focus on fitness aims to benefit our muscles and physique, our skin also reaps incredible benefits from every sweat sesh.
From the protective power of sweat to the circulation-boosting effects of movement, we explain why your workout routine is the most underrated step in your skincare regimen.
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Workout Glow-Up
When you exercise, your heart pumps blood more efficiently throughout your body, delivering a rush of oxygen and nutrients to your skin cells.
The increase in skin temperature and improved skin moisture have also been shown to improve skin structure and rejuvenate its appearance1.
This increased circulation doesn’t just create that temporary rosy flush; it also helps remove waste products from skin cells more efficiently, carting away the cellular debris that can contribute to dullness and uneven skin tone.
Activities like running, cycling, aerobics, or swimming get your heart pumping and blood flowing, which translates to better nutrient delivery to your skin cells. The increased circulation during cardio also helps remove metabolic waste products more efficiently.
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The Collagen Connection
Research2 shows that regular physical activity, especially resistance exercise, increases the production of collagen, the protein responsible for keeping skin firm and elastic.
Resistance exercise supports collagen production by creating a mechanical stress on your muscles, tendons, and ligaments. This stress acts as a signal to the body, telling it to strengthen and repair these tissues.
In response, your body’s cells, called fibroblasts, get to work, ramping up the production of new collagen.
As we age, collagen production naturally decreases, but exercise, coupled with collagen supplements2, can help slow this process, potentially reducing the appearance of fine lines and maintaining skin’s youthful bounce.
READ MORE | Healthy radiant skin needs collagen
Sweat It Out
Sweating isn’t just your body’s way of cooling down. This natural bodily process also performs some pretty impressive skincare work.
Interestingly, while many people believe sweating can help remove toxins and clear pores, there is little scientific evidence to support this claim.
What research3 reveals is that beneficial bacteria (microbiota) that live on the skin thrive and grow when exposed to sweat and sebum (a natural oily substance that protects and moisturises the skin).
Your sweat also contains natural antimicrobial peptides, including one called dermcidin, which can help fight off harmful bacteria on your skin’s surface. Essentially, when you sweat, you’re creating a natural protective barrier that helps maintain your skin’s healthy microbiome.
However, excessive sweating can promote bacterial overgrowth, which may result in breakouts in sensitive individuals. As such, it is preferable to wear loose-fitting, breathable clothing and wash your face and body after exercising to remove sweat and dirt.
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The Exercise-Hormone Connection
Regular physical activity helps regulate hormones that directly impact skin health. These beneficial effects include balancing insulin levels, which is important because insulin spikes can trigger increased oil production and inflammation – two key contributors to acne.
Physical activity also helps regulate cortisol, the stress hormone that can wreak havoc on your complexion when levels remain chronically elevated.
Managing stress through gentler forms of exercise, such as yoga and stretching, can help keep cortisol levels in check, which can support healthier skin by potentially preventing stress-induced breakouts and the accelerated ageing that comes with chronic stress.
Exercise can also help balance reproductive hormones, which may reduce hormonal acne flare-ups, particularly around menstrual cycles.
Workout Skincare Guide
- Remove makeup before training to prevent pore-clogging when you start sweating.
- Apply a light, non-comedogenic sunscreen if exercising outdoors.
- Consider using a sweat-resistant moisturiser to create a protective barrier.
- During your session, use a clean towel to gently pat away excess sweat.
- Avoid touching your face with sweaty hands.
- Stay hydrated because dehydration impacts your skin.
- Cleanse your skin as soon as possible after exercising to remove sweat, bacteria, and any products you applied beforehand. Use a gentle cleanser that won’t strip your skin’s natural oils.
- Apply a hydrating moisturiser while your skin is still slightly damp to lock in moisture.
A Balanced Approach
Exercising to improve your skin condition works best as part of a comprehensive approach. No amount of sweating will compensate for a poor diet, inadequate sleep, or lack of proper skincare.
You shouldn’t expect exercise alone to solve all your skin concerns. Instead, think of exercise as a powerful complement to, not a replacement for, other healthy lifestyle choices.
However, incorporating regular physical activity into your routine can definitely contribute to a healthier, more radiant complexion.
References:
- Oizumi R, Sugimoto Y, Aibara H. The Potential of Exercise on Lifestyle and Skin Function: Narrative Review. JMIR Dermatol. 2024 Mar 14;7:e51962. doi: 10.2196/51962. PMID: 38483460; PMCID: PMC10979338.
- Joonsung Lee, Jonathan C.Y. Tang, John Dutton, Rachel Dunn, William D. Fraser, Kevin Enright, David R. Clark, Claire E. Stewart, Robert M. Erskine, The Collagen Synthesis Response to an Acute Bout of Resistance Exercise Is Greater when Ingesting 30 g Hydrolyzed Collagen Compared with 15 g and 0 g in Resistance-Trained Young Men, The Journal of Nutrition, Volume 154, Issue 7, 2024, Pages 2076-2086, ISSN 0022-3166, https://doi.org/10.1016/j.tjnut.2023.10.030.
- Swaney MH, Nelsen A, Sandstrom S, Kalan LR. Sweat and Sebum Preferences of the Human Skin Microbiota. Microbiol Spectr. 2023 Feb 14;11(1):e0418022. doi: 10.1128/spectrum.04180-22. Epub 2023 Jan 5. PMID: 36602383; PMCID: PMC9927561.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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