How Working Out Impacts Your Skin Health: Myths and Facts
by Gavin Larsen
Is exercise good or bad for your skin?
Exercise is widely praised for its benefits to overall health, but its impact on your skin is often misunderstood. While staying active boosts circulation, enhances oxygen delivery, and promotes a healthy glow, certain workout habits can lead to breakouts, irritation, and premature aging if not properly managed.
To clarify the relationship between fitness and skin health, we consulted Kira Ptak, co-founder of Artebella — a skincare brand blending ancient knowledge with modern science. With her extensive experience in skincare formulations and innovative technologies, Kira offers practical advice to help you maintain radiant, resilient skin while leading an active lifestyle.
The Good: Benefits of Exercise for Your Skin
Exercise increases blood flow and oxygenation, delivering vital nutrients to skin cells and aiding in detoxification.
“Not all types of physical activity are created equal when it comes to impacts on skin health,” Kira explains. “When we think of exercise as elevated heart rate (endurance exercise and high-intensity aerobic training), it is associated with better circulation, leading to enhanced mitochondrial biosynthesis (associated with delayed skin aging), better moisture balance in the skin, and more.”
The sweat generated during workouts helps purge toxins, however improper post-sweat care can have the opposite effect.
The Bad: Common Skin Concerns Linked to Exercise
Sweat and Breakouts
While sweating is normal and even healthy, excessive sweating (hyperhidrosis) or leaving sweat on the skin for prolonged periods can inflame pores and cause acne.
Kira states that “post-workout breakouts are often caused by a buildup of sweat which allows bacteria to grow, inflaming pores and causing the symptoms associated with acne. To know whether your breakout is workout-related, see whether the affected area is a place sweat tends to accumulate, such as on the chest, back and in the hairline, see my blog on acne for tips on managing various acne concerns. Acne Mechanica is another form of acne associated with workouts, caused by friction, heat, and pressure against the skin from contact with sports gear.”
Kira’s Tips:
“To prevent this type of breakout, consider wearing an absorbent material as a buffer. In all cases, showering after a workout is recommended. For those prone to breakouts, consider skipping any pre-workout makeup (which can often clog pores) and stick with just a (non-occlusive) SPF, use a mild facial cleanser, and use a professionally recommended toner after your shower to rebalance your skin’s pH.”
Breakout-Prone Skin
Skin can react negatively to sweat, stress, and environmental factors during exercise.
According to Kira:
“Rosacea is an inflammatory disease associated with an altered immune response and is distinct from but commonly associated with sensitive skin. It is similarly triggered by these same factors as well as menopause, alcohol consumption, sun exposure, and the presence of certain microbes in the skin’s microbiome. Acne rosacea, also known as papulopustular rosacea, is a form of rosacea and not necessarily associated with P. Acnes, the inflammatory bacterium associated with Acne Vulgaris. Acne rosacea, like rosacea, is related to immune dysregulation, so rebalancing the skin’s microbiome is essential. ” Kira explains. “for those who are breakout-prone and concerned about contamination, we highly recommend a hypochlorous acid spray to neutralise microbial overgrowth on-the-go. Hypochlorous acid is anti-inflammatory and naturally produced in our own cells to help fight against foreign bodies, destroying many pathogens including COVID-19. Our top pick is Hydrinity’s Hyacyn Active Mist, for their superior formulation and delivery system: the hypochlorous acid is stabilised for extended efficacy where many others can lose their efficacy within 30 days. Its anti-inflammatory, medical-grade properties make it suitable for all skin types including the most stressed and sensitive, breakout, rosacea, eczema, psoriasis, and dermatitis-prone skin.”
Runner’s Face: Myth or Reality?
The term “runner’s face” refers to sagging skin and a gaunt appearance. But Kira clarifies:
“It’s a common misconception facial sagging in runners is caused by the physical up and down and impact of running motions. In reality, it is typically prolonged sun exposure potentially exacerbated by fat loss / low BMI behind the leathery, thick, tired, and wrinkled skin we associate with “runner’s face.”
Kira’s Tips:
Combat these effects with good hydration, a diet aimed at maintaining a healthy BMI, consistent SPF application, topical antioxidants, and treatments like microneedling, mesotherapy or peels.
“We encourage you to consult your skin health practitioner for further questions and to curate a treatment plan suited to your individual needs.”
Skincare Routine for Active Individuals
Pre-Workout:
Kira advises to keep it minimal.
Cleanse gently followed by use of a toner to balance your skin’s pH.
Use a safe SPF and reapply as needed/directed
Avoid heavy makeup that can mix with sweat and clog pores.
Post-Workout:
Shower immediately and wash your face with a gentle cleanser to remove sweat and bacteria.
Rehydrate your skin with a lightweight, pH balanced moisturizer.
Change into fresh, clean clothes to prevent body acne.
Acupuncture: The Holistic Solution for Healthy Skin
Incorporating acupuncture into your wellness routine can further support your skin health by addressing underlying imbalances. Here’s how:
Improved Circulation
Research shows that acupuncture stimulates the production of nitric oxide (NO), enhancing local blood flow. This helps deliver nutrients and oxygen to skin tissues while flushing out toxins.
Stress and Hormone Regulation
Exercise and life stressors can disrupt hormone levels, leading to flare-ups of acne or rosacea. Studies indicate that acupuncture balances hormones like estrogen and cortisol, alleviating these concerns. Acupuncture is particularly effective for women managing hormonal imbalances, such as with menopause or dysmenorrhea.
Better Sleep for Skin Repair
Acupuncture has also been shown to significantly improve sleep quality, which is essential for skin repair and rejuvenation. A meta-analysis revealed that consistent acupuncture sessions improve insomnia symptoms, particularly after three weeks of treatment.
Takeaways for Glowing Skin
Exercise is undoubtedly beneficial for your skin when paired with mindful skincare practices and holistic treatments like acupuncture.
Kira’s Top Tips:
Pre-Workout: Cleanse gently, use a good SPF, and skip makeup (or keep it minimal)
Post-Workout: Shower, cleanse, tone, and moisturize. Reapply SPF if going outside again during the day.
Prevent Breakouts: Wear breathable fabrics and use hypochlorous acid spray on the go.
Runner’s Face: tay hydrated, use a good SPF regularly, and add topical antioxidants to your routine.
For long-lasting results, integrate holistic medical practices and modern skincare solutions into your active lifestyle. Consider acupuncture for enhanced circulation, hormonal balance, and improved sleep. Your skin will thank you!
Meet Gavin
Gavin Larsen is a sports acupuncturist who empowers you to move better through life by reducing pain, increasing range of motion and providing holistic support for your overall health and wellness goals.
