How Exercise Affects Your Skin

Exercise can have both positive and negative effects on your skin. Here’s how to protect your skin while staying fit.

Regular exercise helps maintain weight, improve mood and self-esteem, motivate healthier eating habits, and can leave your skin looking refreshed. However, exercising without proper precautions can lead to acne outbreaks, skin infections, and other skin issues. While we benefit greatly from those feel-good endorphins, all the sweat can clog our pores, leading to breakouts and skin chafing. The best defense is to understand both the benefits and drawbacks of exercise so you can be prepared and protect your skin.

Here, we discuss with leading board-certified dermatologists what to do before and after exercise to avoid unnecessary skin problems.

Achieving a Healthy Glow

After cooling down and drinking some water post-workout, you might notice your skin looking radiant and flushed. Many fitness enthusiasts rave about this feeling, and many cosmetic companies try to replicate this glow for a reason—it’s naturally appealing.

Dr. Edidiong Kaminska, a dermatologist at a private clinic in Chicago and a Fellow of the American Academy of Dermatology (FAAD), explains that the glow comes from increased blood flow to all organs, including our largest organ, the skin. “This provides oxygen and nutrients to skin cells, flushing out impurities and giving your skin a fresh, healthy look post-exercise,” she says.

Another way exercise improves skin appearance is by helping manage stress and regulating sleep. Since burning calories also helps reduce anxiety, it can lower the likelihood or severity of skin conditions like acne, eczema, or psoriasis, which are aggravated by stress. When you stick to a consistent workout routine, you’re also likely to sleep better. As sleep improves, those annoying dark circles tend to fade, adds Dr. Kaminska.

The Downsides of Sweat

If you’ve ever participated in a challenging boot camp or a hot yoga class, you know sweat can pour out from every direction. And that’s exactly what happens! While sweating is a healthy way to release impurities, it can also clog pores, leading to acne and other skin issues, especially if you’re wearing heavy makeup or using acne-causing products.

Dr. Kaminska also points out that excessive sweating can contribute to seborrheic dermatitis or dandruff, especially if you’re prone to these conditions. Dandruff is caused by yeast living on our skin, which thrives in warm, moist environments. When the yeast overgrows, it leads to flaking or itching.

If you’re an avid runner, you might experience chafing. While it’s generally harmless and short-lived, Dr. Kaminska notes that chafing can be painful, particularly when your thighs rub against each other during exercise.

Protecting Your Skin During Exercise

You shouldn’t skip your favorite workout or routine because of concerns about your skin. Instead, Dr. Kaminska suggests taking proactive steps to protect your skin before you lace up your sneakers. These measures include:

Avoid Makeup: It’s easy to forget your morning foundation when you’re squeezing in an hour of exercise before the day is over. While this may seem minor, Dr. Kaminska says mixing sweat with makeup can harm your skin more because your pores are already “blocked” by the makeup before you start sweating. It’s best to wash your face with a gentle cleanser before picking up your dumbbells.
Don’t Skip Sunscreen: Whenever you’re exercising outdoors and sweating, staying in the shade and wearing sun-protective clothing is crucial to protect your skin from UV rays. Many fitness brands produce hats, sunglasses, and clothing that are not only comfortable for workouts but also offer UV protection. Apply a broad-spectrum, water-resistant sunscreen with an SPF of at least 30 to all exposed skin. Look for formulas labeled “non-comedogenic” or “won’t clog pores.” This not only helps prevent skin cancer but also helps keep your skin looking youthful longer. If you’re training for a marathon or engaging in long workout sessions, reapply sunscreen every two hours or after swimming or sweating. To further protect your skin in harsh weather, especially if working out in cold conditions causes your skin to crack or become windburned, consider applying a moisturizer or petroleum jelly before heading out. However, don’t forget sunscreen, even in cold weather.
Choose the Right Fabrics: When updating your workout clothes, look for synthetic fabrics like nylon or polyester or gear labeled as “moisture-wicking.” These materials “pull” sweat away from the skin and dry quickly, helping to prevent clogged pores and even lowering your overall body temperature. Make sure your workout clothes are loose-fitting since tight clothes or accessories can cause friction and irritation.
Wear Proper Footwear: While everyone has their own shoe size, athletic shoes aren’t one-size-fits-all, as everyone’s feet are unique. That’s why Dr. Kaminska recommends trying on shoes at a running or sports store. Well-fitting shoes can reduce blisters and injuries. Other ways to prevent blisters during workouts include wearing nylon or moisture-wicking socks, and, if needed, using soft bandages on areas prone to blisters like the heels.
Keep Clean: Avoid using dirty equipment or towels. During your workout, use a clean towel to gently wipe away sweat from your skin and make sure to disinfect shared equipment before and after use to avoid spreading bacteria. If possible, bring your own equipment, like a yoga mat, to avoid sharing bacteria.

Post-Workout Skin Care

You’ve powered through your workout, now it’s time for a reward. Before you grab a high-protein snack or settle in for a TV binge, Dr. Kaminska recommends giving your skin a little gentle care by jumping in the shower. “This helps clear away sweat, oil, and bacteria from your skin, and keeps your pores clean,” she continues.

“If you can’t shower, at least wash your face with a gentle, non-comedogenic cleanser, or wipe acne-prone areas with a cotton pad containing salicylic acid,” she advises. Also, be sure to change into clean clothes.

One more tip: Avoid walking barefoot in showers or locker rooms. Public locker rooms can be crowded and may not be cleaned as frequently, increasing the risk of fungal infections or warts. A pair of flip-flops can provide adequate protection.

Post-Workout Product Recommendations

You’ve done your cool-down and stretches, now it’s time to clean up. With so many products on the market, how do you know you’ve chosen the right one for post-exercise care? We asked board-certified dermatologist Dr. Farah Moustafa, FAAD, Assistant Professor and Director of Laser and Cosmetics at Tufts University School of Medicine, to share details on cleansers and other products:

Cleansers: Use a cleanser containing salicylic acid or benzoyl peroxide to clean your face and combat bacteria. Since salicylic acid is oil-soluble, it can penetrate deep into your pores, providing deep exfoliation and helping to prevent excess oil production. This helps treat whiteheads, blackheads, and other inflammatory acne. Benzoyl peroxide cleansers can kill acne-causing bacteria and help reduce body odor (also caused by bacteria). However, benzoyl peroxide can be irritating to those with sensitive skin, so use cautiously and avoid using products with other drying ingredients, such as salicylic acid. Dr. Moustafa notes that if you don’t have any cleanser on hand, just using warm water can help prevent acne significantly.
Deodorants/Antiperspirants: Antiperspirants reduce sweat and odor, while deodorants mask odors. When purchasing these products, check if they contain “aluminum chloride,” which Dr. Moustafa says blocks sweat glands and reduces sweat. The higher the concentration, the more effective it is, typically labeled as “clinical strength.” She recommends applying deodorant to dry skin after showering and reapplying before exercising for the best results.