Physical exercise and skin health: a natural treatment to age better

When we think of the benefits of physical exercise, we usually think of the heart, the muscles or weight control.

However, the skin also obtains important benefits.

Regular physical activity improves circulation, favours the oxygenation of the tissues, reduces chronic inflammation, helps to control stress and contributes to keeping healthier skin for longer.

It does not replace a good diet, sleep or photoprotection, but it constitutes one of the fundamental pillars of healthy ageing.

During physical activity, blood flow increases.

As a consequence:

• More oxygen reaches the skin.
• The supply of nutrients improves.
• The elimination of metabolism products is favoured.
• The activity of numerous repair mechanisms increases.

Over time, these changes contribute to keeping healthier skin.

Many chronic diseases are associated with a persistent low-grade inflammatory state.

Exercise performed regularly helps to reduce that systemic inflammation.

This benefit can indirectly favour skin health and contribute to the control of inflammatory diseases when it is part of a healthy lifestyle.

Ageing depends on multiple factors:

• Genetics.
• Ultraviolet radiation.
• Diet.
• Sleep.
• Tobacco.
• Alcohol.
• Stress.

Physical exercise acts on many of these mechanisms.

Various studies suggest that physically active people present a better skin function and characteristics compatible with a healthier ageing.

Exercise does not directly produce collagen as if it were a medical treatment.

However, it improves the biological environment in which the fibroblasts work:

• Better circulation.
• Less inflammation.
• Better hormonal balance.
• Less oxidative stress.
• Better quality of sleep.

All of this favours skin with a greater repair capacity.

There is a very close relationship.

Physically active people usually sleep better.

And quality sleep favours:

• Skin regeneration.
• DNA repair.
• Collagen synthesis.
• Immune function.

For this reason, many of the benefits of exercise also occur indirectly.

Physical activity decreases anxiety levels and favours emotional well-being.

This can contribute to improving diseases such as:

• Psoriasis.
• Atopic dermatitis.
• Rosacea.
• Acne.
• Urticaria.
• Chronic pruritus.

It does not replace medical skin treatment, but it can be part of a comprehensive approach.

No.

Sweat is a completely normal physiological mechanism.

However, when it remains for a long time on the skin, it can favour irritations in some people.

After exercise it is advisable to:

• Shower.
• Change the damp clothing.
• Clean the skin gently.
• Apply hydration when necessary.

In certain situations, yes. For example:

• Heat can trigger rosacea flare-ups.
• Sweat can irritate some dermatitis.
• Friction can favour flare-ups of hidradenitis suppurativa.
• The chlorine in pools can dry out atopic skin.

In most cases these problems can be prevented with simple measures and should not be a reason to abandon physical activity.

Good circulation and a metabolically healthy organism favour the normal functioning of the hair follicle.

Although exercise does not cure androgenetic alopecia, it is part of a lifestyle that benefits hair health.

Yes.

Excessive training, without sufficient rest, can produce:

• An increase in cortisol.
• Greater oxidative stress.
• A decrease in performance.
• Fatigue.
• Hormonal alterations.
• Insufficient recovery.

As happens with almost everything in medicine, balance is the best strategy.

Many people practise sport outdoors.

In these cases it is fundamental to:

• Use photoprotection.
• Wear a cap or hat when possible.
• Seek shade during the central hours of the day.
• Reapply the sunscreen during prolonged activities.
• Maintain good hydration.

Exercise benefits the skin. Excessive ultraviolet radiation does not.

The World Health Organization recommends for most adults:

• Between 150 and 300 minutes per week of moderate-intensity aerobic physical activity, or
• Between 75 and 150 minutes of intense activity.

In addition, it is recommended to perform strength exercises at least two days per week.

Consistency is much more important than extreme intensity.

• Myth: Sweating eliminates the toxins from the skin. Fact: Sweat helps to regulate body temperature. The elimination of most waste substances corresponds mainly to the liver and the kidneys.
• Myth: Exercise eliminates wrinkles. Fact: It does not eliminate wrinkles, but it favours a healthier ageing.
• Myth: The more exercise, the better for the skin. Fact: Overtraining can also have negative effects.
• Myth: If I have psoriasis or dermatitis I should not do sport. Fact: In most cases exercise is beneficial and only requires adapting some care.
• Myth: Exercise replaces medical skin treatments. Fact: No. It is an extraordinary complement, but it does not replace medical treatment when a disease exists.

• Physical exercise improves circulation and favours the oxygenation of the skin.
• It reduces chronic inflammation and contributes to a healthier ageing.
• It indirectly favours skin repair by improving sleep and reducing stress.
• It must be part of a healthy lifestyle together with a good diet and adequate rest.
• Overtraining and excessive sun exposure can diminish some of its benefits.
• The best physical activity is the one that can be maintained consistently throughout life.