5 benefits of exercise for skin and hair

Have you ever wondered why you have glowing skin after a workout session? This natural radiance after a sweat session is why working out means much more than just a fitter body. Exercise can help in keeping your overall wellness in check as well. The benefits of exercise for skin and hair are immense. Working out helps to keep skin hydrated and prevents skin diseases, thereby promoting a healthy and youthful glow. Read on to know how!

What is the connection between workout and skin health?

Working out significantly boosts skin health due to a combination of factors. “Exercise increases blood circulation, which helps deliver oxygen and essential nutrients to the skin to promote cell regeneration and repair. Additionally, sweat is a natural detoxifier. So, flushes out toxins from the body and reduces clogged pores,” explains fitness expert Spoorthi S.

Regular physical activity can also encourage the production of collagen, a protein that keeps the skin firm and youthful. Moreover, working out reduces stress, which can otherwise trigger skin issues like acne or eczema. The American Academy of Dermatology states that a workout can help you get radiant skin. Also since burning calories helps keep anxiety at bay, it can help prevent acne, eczema, or psoriasis, since stress is one of the primary causes.

Benefits of exercise for skin and hair

Here are some of the benefits of exercise for skin and hair:

1. Helps to purify skin

Exercise leads to improved blood flow, and this helps the skin get rid of toxins. The blood and oxygen that are flowing through the skin, draw our toxins. This also helps to unclog pores. Here are some other natural ways to detox your body.

2. Prevents skin problems

A study, published in Dermatology Reports states that exercise improves the skin’s ability to retain moisture. This helps to prevent future skin problems. Higher activity levels lead to higher levels of hydration. Thus exercise can help prevent dry skin as well.

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3. Cellular repair

When we are exercising, there is more blood flow in the body. This helps in improving circulation throughout the body. All the cells in the body are nourished by this blood flow. This helps in the repair of damaged cells as well as the formation of new ones. A study, published in Signal Transduction and Targeted Therapy, states that exercise can prevent age-related decline in cell proliferation as well.

4. Prevents skin conditions

Many skin conditions such as eczema and psoriasis are due to stress. Exercise can reduce the possibility of depression, and anxiety, and in turn, help with these skin conditions. The Journal of the American Academy of Dermatology, states that exercise can positively influence skin ageing, skin cancer, psoriasis, venous ulcers, and androgenetic alopecia.

5. Helps promote hair growth

Not only skin, but exercise is great for your hair as well. When we work out, the blood circulation in our body goes up. This leads to more oxygen in our blood cells. This, in turn, helps hair follicles, allowing hair to grow longer. Also, stress is a big factor when it comes to hair loss, as well as hair growth. Exercise helps with stress and anxiety. A study, published in the Annals of Dermatology, observed that the participants in the low-intensity exercise groups had an increasing proportion of alopecia patients.

Exercises that help improve skin health

Here are some exercises that you can try out to improve your skin health

1. Yoga

Yoga enhances circulation, improves flexibility, and reduces stress. The improved blood flow and reduction in stress contribute to a radiant glow and healthier-looking skin.

Steps

• Begin with deep inhalations and exhalations to centre your mind and body.
  Move into a sequence like the Sun Salutation. Perform each pose smoothly, holding for a few breaths to increase flexibility and blood flow. Sun salutation or Surya namaskar is considered to be a full-body workout as it is a combination of 12 asanas. Check out the benefits of sun salutation and how to do it.
• Conclude with a relaxing pose. You can finish with savasana (corpse pose) to relax your muscles and reduce stress.

2. Running or brisk walking

Cardio boosts circulation and enhances overall body functioning. The elevated heart rate promotes blood flow, which nourishes the skin cells and keeps them vital. Check out different types of walking, and how these help with weight loss as well.

Steps

• Warm-up is essential. It is very important to start slow and work your way up. Start with 5–10 minutes of light walking or jogging.
• Intensify your pace slowly. Gradually increase your pace to a brisk walk or run.
• It is important to cool down. End with a slow walk and stretch your muscles.

3. Facial Yoga

This targets facial muscles, tightening skin and reducing wrinkles, and has some of the biggest benefits of exercise for skin. These exercises stimulate collagen production, reduce wrinkles, and keep the skin looking youthful. Facial exercises are great for skin care. A study, published in Jama Dermatology, observed that a 20-week regimen of facial exercises helped with mid-face and lower-face fullness.

Steps

• Forehead Smoother: Place your fingers on your forehead and push down while raising your eyebrows. Hold for a few seconds and repeat.
• Cheek Lifter: Smile widely while placing your fingers on your cheeks and lifting the skin gently.
• Jawline Toner: Tilt your head back slightly, then push your lower jaw forward to stretch your neck muscles.

4. Strength Training

Strength training enhances blood flow and boosts overall metabolism. Toning muscles leads to improved circulation, which helps carry nutrients to the skin for faster cell repair.

Examples and steps

• Squats: Stand with feet hip-width apart, lower your hips back and down as if sitting in a chair, and return to standing.
• Push-ups: Start in a plank position, lower your body until your chest nearly touches the floor, and push back up. Check out this guide to doing incline pushups.

5. Pilates

Pilates promotes muscle tone, posture, and circulation. The full-body engagement in Pilates enhances circulation and helps manage stress, both of which improve skin health. A study, published in the Muscle, Ligaments and Tendons Journal, also suggests that pilates has therapeutic benefits as it creates muscular exertion.

Examples and Steps

• Start with leg circles: Lie on your back with one leg extended upward, and rotate the leg in circular motions.
• Proceed to a roll-up: Lie flat, then slowly roll your body up into a seated position and back down.

Which exercise is best for clear skin?

Cardio exercises like running, brisk walking, and cycling are excellent for clear skin, says Spoorthi. “These exercises boost circulation, promoting a healthy flow of oxygen and nutrients to skin cells, which helps in detoxification and prevents breakouts. Regular cardio also reduces stress, another common trigger for acne and inflammation,” she says. To get that glow on your skin, a good cardio workout could help enhance blood circulation, oxygenate your skin, and give it that natural, radiant glow. Additionally, yoga and plates help in reducing stress, which is crucial for maintaining a balanced, healthy complexion.

What should you remember while doing exercises where skin care is concerned?

Before starting your workout, it’s essential to cleanse your face to remove makeup, dirt, and oils. Wearing makeup while sweating can clog pores, leading to breakouts. Make sure to stay hydrated throughout your exercise session to keep your skin and body well-hydrated. Avoid touching your face while working out to prevent transferring bacteria or sweat, which can irritate the skin.

How to treat your skin after exercise?

After exercising, wash your face thoroughly with a gentle cleanser to remove sweat, dirt, and oils, says Spoorthi. If you’re outdoors, it’s especially important to apply sunscreen afterwards to protect your skin from UV damage. Once your skin is clean, moisturize to replenish hydration lost during the workout. Look for a lightweight, non-comedogenic moisturizer if you’re prone to oily skin. Here is how you can choose the best moisturizer for your skin.