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. 

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. 

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). 

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. 

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. 

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.  

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.