Recent studies demonstrate the value of exercise to skin health, particularly high-intensity interval training (HIIT). HIIT can significantly benefit skin by stimulating its cells with more intense metabolic stimuli than traditional training does, leading to greater overall improvement.
Studies have demonstrated that exercise increases skin blood flow, increases keratin water content and changes skin structure.
Researchers from Ritsumeikan University in Japan studied the effects of aerobic and resistance training on skin aging. Both types of exercises improved elasticity and structure of middle-aged women’s living tissue (dermis), while strength training led to increased dermal thickness.
Strengthens the Muscles
Research suggests that resistance training can enhance the appearance of skin by stimulating collagen production, helping prevent sagging skin and wrinkles by maintaining firmness.
Researchers at Ritsumeikan University conducted one study that concluded both aerobic and strength-training exercise improved skin elasticity and structure among Japanese middle-aged women, though only strength-training significantly increased dermal thickness due to decreased CCL28 circulating levels which suppress gene expression within dermal extracellular matrix (ECM).
Strength training stimulates the pituitary gland to release growth hormone, which in turn supports fibroblast cells and collagen production. Regular exercise also has stress-reducing benefits and may lower cortisol levels while protecting skin from oxidative damage – this is especially true of exercises focused on connecting mind with body such as yoga or Pilates.
Reduces Inflammation
Inflammation in the body has long been recognized as a key contributor to aging. Older individuals tend to have more inflammatory markers in their bloodstream compared to younger individuals, which can increase oxidative stress levels leading to cell damage and ultimately necroptosis, or cell death.
Exercise can help reduce inflammation and lead to healthier skin. Studies demonstrate how aerobic and resistance training can increase skin elasticity while strengthening its structure.
Researchers from Ritsumeikan University in Japan conducted an experiment assessing both aerobic and resistance training on 61 middle-aged Japanese women living sedentary lives. Both types of training helped increase skin elasticity and structure while resistance training (RT) had greater effects in preventing dermis thinning due to age; however, since this trial only lasted 16 weeks further research will need to be conducted on how these affect long-term skin health outcomes.
Reduces Acne
Acne isn’t usually seen as having any long-term benefits, but recent research indicates it might. People suffering from acne are less likely to show early signs of aging like thin skin or wrinkles than their counterparts without breakouts.
Exercise releases hormones that promote anti-aging effects. Aerobic training (AT) stimulates the release of myokines such as IL-15 that have been linked with anti-ageing benefits; resistance training (RT), however, seems to have an opposite effect by changing levels of myokines and thus may impact skin differently.
An added benefit of leading a healthy lifestyle is having healthy skin. Eating less unhealthy fats and refined carbs, more fresh fruits and vegetables and protein will keep skin looking young and supple while also hydrating it properly – for instance by washing face regularly using mild soap with added moisture content or adding moisturizer into cleanser.
Improves Sleep
Sleep quality impacts the appearance of skin. Poor quality rest can leave it with gray undertones, puffy eyes and dark circles, dryness, slackened skin and an overall dull complexion. Furthermore, this may also lead to the breakdown of protective barriers which may trigger other conditions like eczema or rosacea flare ups.
Sleep helps the body produce collagen and elastin that strengthen tissues – including skin – to combat intrinsic aging processes, including fine lines and wrinkles, skin sagging, uneven pigmentation and pigment loss. These proteins play an essential role in protecting against intrinsic aging processes that lead to fine lines, wrinkles and other signs of age-related damage such as fine lines and wrinkles as well as uneven pigmentation of pigmented areas of skin.
Studies have revealed that even low levels of exercise can help people fall asleep faster and stay asleep all through the night, according to a 2021 review. It may help because exercising near bedtime when your core temperature decreases promotes better restful slumber; however, be wary of taking long power naps that might interfere with your circadian rhythm and disrupt sleep cycles.