When discussing skin care, our thoughts immediately go to seven glasses of water, dropping the caffeine and alcohol, loading on fruits and veggies, daily cleansing routines, quitting smoking and limiting our sugar consumption. But what about exercise? Many people, especially teenagers with acne, or those suffering chronic conditions like rosacea or psoriasis, question how exercising will impact these conditions and seldom realise the benefits of keeping active, especially for skin care.
According to Dr Amy McClung of U.S. Dermatology Partners, exercising is beneficial for skin health, and if combined with skincare recommendations, you’ll ensure great-looking skin.
Let’s look at five ways in which exercise can benefit your skin:
- Decreases skin stress.
To stay healthy and maintain overall health, you must exercise regularly. A good workout increases your heart rate, improves blood circulation and delivers oxygen and nutrients to the skin. In turn, it decreases the body’s heightened hormonal and immune responses to stress, which limits the risk of skin condition breakouts and flare-ups.
- Improves blood flow to feed skin cells.
During exercise, blood flow increases and results in improved circulation. This blood flow nourishes skin cells, enabling more effective cellular repair and replacement.
- Removes skin toxins.
Again, exercise enhances blood flow, and improved blood flow rapidly removes toxins. It is because nutrients can reach their destination quicker, feed the body what it needs, and rid it of waste and toxins.
- Bye-bye stress.
Stress impacts our bodies negatively, and the effects are often evident on the skin and hair, especially for people who suffer from chronic skin conditions like acne, eczema, rosacea, and psoriasis. It also triggers breakouts, inflammation and allergic flare-ups. Because exercise decreases the body’s elevated hormonal and immune responses to stress, it lessens the risk of breakouts and flare-ups and keeps the immune system healthy.
- It makes you look younger.
Research indicates that by participating in thirty minutes of aerobic exercise daily, you prolong younger-looking skin and may even be able to turn back your skin clock. Remember that if you’re exercising outdoors, you must protect your skin from sun damage. Also, talk to your physician or a trainer about exercise routines appropriate for you to avoid highly exhausting exercises that could negatively affect the skin’s appearance.
Follow these steps to protect your skin while engaging in exercise:
- Cleanse – Follow the exercise with a shower and use gentle cleansers suitable for the face and body.
- Dress – Avoid skin irritation and rashes by wearing loose-fitting, moisture-wicking clothing.
- Sunscreen – Apply SPF30 or higher if you exercise outdoors and re-apply every two hours.
- Take care – If you notice blisters, rashes or chafing on your skin, treat them immediately, and consult your dermatologist for recommendations on chronic skin conditions such as eczema, rosacea, psoriasis, and acne.
Partner your skincare regime with an exercise routine and prepare for great results.
1. One session of exercise.
Exercising has short and long-term benefits and is essential for everyone. Not only does a session of exercise amp up your energy levels, but it also enhances your judgment and decision-making abilities, improves your mood and reduces stress. Making it a daily habit can prevent future health issues such as obesity, diabetes, heart disease and even cancer.
- Two hours of no phone before bed.
Studies have shown that the blue and white lights emitted from our phones, laptops, and other devices curb the release of Melatonin, the hormone responsible for a good night’s sleep. The time spent scrolling before bed eats away sleep time because our minds cannot switch off. In the longer run, this can lead to sleeping disorders and eye strain.
- Three meals and healthy snacks daily.
Always get your metabolism going with a healthy breakfast rich in protein. Include a serving of cooked veggies and break down body fats by adding fibre-rich foods to your diet. Avoid processed foods or hydrogenated ingredients, and snack on a small whole fruit or a handful of raw nuts between meals. Avoiding sugar, especially artificial sugar, might be challenging, but your tastebuds will eventually adjust. If the craving gets too much, replace white sugar with brown sugar or honey.
4. Four breaks for stretching and mental rest.
Take breaks during your workday to fight fatigue and keep your mind healthy. Laugh out loud and talk to friends or colleagues. Stretch to relieve tension and stiff muscles and improve blood circulation and flexibility, especially if you’re sitting all day. Focus on filling your mind with positive thoughts, which adds to mental strength.
- Five servings of fruit and veggies.
The best diet plan is one that is convenient to you and includes fruit and vegetables that are easily attainable. Fruit and vegetables are low in calories and high in minerals and fibres and should be incorporated into meal plans according to age, workout levels and overall health.
- Six minutes of meditation.
For us, the purpose of meditation is relaxation, becoming thoughtless without focusing or concentrating on anything. The health benefits of meditation include lowered blood pressure, reduced stress levels and anxiety, emotional well-being and boosting your immune system.
- Seven glasses of water.
By drinking plenty of water, you keep hydrated, rid your body of toxins, reduce food cravings and promote weight loss. Water also cures some headaches and gives the immune system a boost.
- Eight hours of sleep.
The required sleep for a healthy life is between seven and eight hours. Sleeping is considered the consolidation process when memories are strengthened by practising the skills acquired while awake. It also increases lifespan, lowers stress levels and anxiety, makes you more attentive, improves concentration, enhances creativity, curbs inflammation and assists in maintaining a healthy weight.
9. Nine thousand steps.
Our hectic schedules and desire for comfort have long kept us from one of the most beneficial activities – walking. Instead of counting carbs and calories, we should aim to achieve lifelong health by walking between 9,000 and 10,000 steps daily. Walking helps with weight loss and improves cholesterol, blood pressure and heart health.
By taking care of your mind and body, you are taking care of your life. Start your countdown today, and follow them regularly for a healthier and happier you.
