Beauty Breakdown: How Does Working Out Affect Skin? What The Research Says

Everything is skin care—exercise included. How we move our bodies most obviously affects our physical health, but it also influences our mental, emotional, and skin health as well. It's all connected and it's important that we care for our bodies holistically. 

However, for so long there was a somewhat negative-tinted connection between working out and skin health. There are pervasive misconceptions about sweat causing acne or intense workouts contributing to premature aging (ever heard of runner's face?). And while improper skin habits surrounding the workout can lead to unwanted consequences, as a whole: The benefits of moving your body regularly far outweigh anything else. 

And just in general, the intimate relationship between exercise and skin health requires a nuanced approach. So let's talk about it! 

Physical health and your complexion are intricately connected in infinite little ways. This influence can be seen both immediately (flushing or redness right after hot yoga, for example) or in the long term (improved mental health leads to a more robust skin barrier). This means that answering how working out affects the skin isn't straightforward, as there are many internal factors at play. Not to mention, external and lifestyle habits surrounding your workout regimen can influence your skin health—adding additional complexity to the relationship. 

Here are some things to consider:

Overall, working out has a major net benefit for the skin—moving your body will keep you looking more vibrant and healthy for longer. Often the concerns folks experience when they start a new fitness regimen has less to do with exercise itself and more to do with how they're treating their skin pre- and post-workout. But don't worry, we're here to help you troubleshoot that. 

Don't let the mistakes or misconceptions get in the way of a good workout—or glowing complexion. 

If I haven't said this enough already: Moving your body is very important for overall health, skin included. With that out of the way: How you move your body—and what skin care routine you follow alongside it—will have an impact on how your skin looks and feels.

The most important thing you can do for your skin is to protect it from damage. And given that the most egregious source of damage is environmental (the UV rays and pollution), that's where we should start the conversation. 

You need to wear sunscreen when you're working out outdoors, and reapply if you're spending significant time in the sun (i.e., on a long run or hiking) or getting wet (i.e., watersports or sweating significantly). 

Moreover, you should be incorporating antioxidants into your skin care routine to help your skin fight against free radicals and oxidative stress from environmental stressors. "Skin photoaging is a result of the oxidative stress from UV radiation," explains board-certified dermatologist Kautilya Shaurya, M.D. "Your skin naturally produces antioxidants; however, as your skin ages, these antioxidant levels often decrease."

With your wash schedule, balance is key. Washing your face too often—especially with sudsy, stripping cleansers that are often found at gyms and fitness studios—can lead to inflammation, dryness, and flare-ups. However, not adequately washing your face can mean breakouts, clogged pores, and irritation. 

So, what's the appropriate cleansing routine? Well, it really depends on when you're working out. Here's what to know:

And as we always recommend, use a non-stripping, calming face wash that works for your skin type. If you're using the facilities at the gym or studio, this may mean you need to pack your own so you don't have to use the generic face wash provided. 

Good general advice for any skin type to follow is to avoid harsh ingredients immediately following a workout. "Your skin may be more vulnerable to irritation shortly after a workout, as your pores are open," says Barr. Read: Save the AHA serums and enzyme peels for another time. 

However, those with sensitive or reactive skin should go a step further and look for calming ingredients and formulas: 

Both your body and skin need a diverse, nutrient-dense diet to thrive. You can't properly exercise or build muscle without sustained energy and fuel; your skin can't support itself without the tools to rejuvenate. And it turns out, many of the nutrients you're told to consume for fitness can also benefit the skin as well. (Win-win!) 

To start, proteins always rank at the top of the list for building muscle and supporting energy levels. (There's a lot more to know about how much protein to consume for fitness support, so check out this guide.) But protein is also essential for your complexion. Proteins are made up of amino acids, so consuming them can supply your body with the building blocks it needs to build collagen, elastin, and keratin. In fact, brand-new research even shows that not consuming enough protein can lead to clogged pores11, discoloration, and even signs of premature aging. To up your intake of amino acids, check out these sources, or perhaps consider a collagen supplement. 

That's not the only one: "Another macronutrient you shouldn't neglect after working out is fat. Healthy monounsaturated and polyunsaturated fats increase HDL 'good' cholesterol levels, which can increase growth hormone production12 and create more amino acids for building muscle tissue," writes certified holistic nutritionist Adam Meyer about foods to consume post-workout. Healthy fats are also critical for skin function—notably polyunsaturated fats13, which play important roles in both the epidermis and dermis.  

You should also be mindful of hydration. Staying hydrated is essential for a meaningful workout and can help your skin remain moisturized in the long run. No, chugging water isn't going to reverse the clock by a decade, but doing so consistently does improve the appearance of the skin. In fact, studies have shown that getting the recommended amount of water for your body increases the dermal layer14, thereby making your skin more hydrated. 

Stress does a number on the skin. While stress-skin connection warrants its own library of literature, here's an abridged rundown of the side effects: Cortisol depletes collagen and elastin (and can even inhibit the production of the proteins), damages the barrier, causes inflammation, and gets in the way of wound healing.  

The best workout to reduce stress is one that you enjoy. However, if you're looking for practices that have been shown to regulate the stress response, "cortisol-conscious" workouts can be incredibly beneficial for many folks, notes naturopathic doctor Marissa Castello, N.D. A few examples of what she means: 

In case you want to go all-out, here are some extra suggestions:

For skin care items that support your skin before, during and after workouts, look no further. 

There are many ways that body and skin health are intertwined—fitness being one of the most notable. Movement has many benefits for the skin (including stress reduction, improved circulation, and mitochondrial support), but it's vital that you adopt the right skin care habits alongside it so you don't end up damaging the skin in the process. For more insights on how to take care of your skin through lifestyle changes, check out our guide to beauty sleep.