Author: dr. Fortunia Mona Eviani
Supervisor: dr. Prawindra Irawan, Sp.DVE, M.Kes, FINSDV (Derm Supervisor vol. Unpad)
From HIIT workouts to hot girl walks, exercise isn’t just giving your body goals, it’s also transforming your skin. That post-workout glow isn’t just in your head; it’s backed by science. Let’s break down exactly how getting active benefits your skin’s health and appearance.
In recent years, the impact of exercise habits on skin function has been a focus of study. Increasing research highlights the positive impact of physical activity on skin health through various mechanisms.
1. Improved blood flow to the skin
The proper functioning of the skin is influenced by the supply of blood, oxygen, and water. Studies confirm that regular exercise improves skin function by enhancing blood flow and oxygenation of tissues, which supports regenerative processes. Increases in cutaneous blood flow is a physiological function of skin vasodilation, which is accompanied by an increase in skin temperature, to dissipate the heat generated by exercise. Increased blood flow enables better circulation of oxygen throughout our body, and the skin receives the necessary nutrients to appear and feel more hydrated and healthier. Skin cells absorb the needed nutrients more quickly, enhancing their vitality. This may be the reason of radiant, flushed skin appearance, creating a post-workout glow. Acute maximal exercise and aerobic training are the suggested exercise to increase skin blood flow.
With age, a decrease in blood flow to the skin and impaired endothelium-dependent vasodilation are observed. However, this process can be reversed through regular physical activity. Numerous studies have shown that regular physical activity not only increases skin blood flow—enhancing its ability to transport and eliminate heat—but also improves vasodilation by significantly enhancing cutaneous microvessels endothelial function. This improvement is mediated through increased bioavailability of nitric oxide (NO), reduced oxidative stress, and anti-inflammatory effects, such as the suppression of TNFα. Therefore, having an exercise routine not only increases cutaneous blood flow during exercise but also improves cutaneous vasodilatory function long term.
2. Promotion of skin hydration
Proper hydration is essential for maintaining the elasticity of the skin and over-all health. Since skin hydration occurs through a moisture gradient between the deeper layers and the surface of the skin, maintaining adequate skin blood flow is an important factor in preserving skin hydration. Physical exercise can also positively affect skin hydration levels. Exercise improved the skin’s ability to retain moisture. Research has shown that individuals with higher levels of physical activity have better hydration in the stratum corneum, preventing the occurrence of skin problems such as dryness.
Researchers believe that the decline in skin functions, such as hydration and barrier function, is caused by increased production of reactive oxygen species (ROS) due to age-related mitochondrial dysfunction. One study demonstrated that endurance exercise stimulates the release of interleukin-15, which prevents mitochondrial dysfunction and promotes mitochondrial biosynthesis. This, in turn, may correlate with better skin hydration in physically active individuals. Proper skin hydration improves its natural barrier function, facilitating protection against internal and external irritants, thereby preventing the development of common skin conditions such as atopic dermatitis, contact dermatitis, psoriasis, and acne.
In a study conducted on volunteers aged 30–64 without skin diseases, an 8-week regimen of “moderate” or “intense” physical activity demonstrated a trend toward higher hydration in the stratum corneum. However, no significant changes were observed in transepidermal water loss (TEWL). Another study showed that groups with moderate and high levels of activity had better skin hydration compared to the low-activity group.
3. Regular exercise is also believed to reduce stress
Exercise influences the regulation of stress hormones, such as cortisol, which in excess can negatively affect skin health. Stress has a negative impact on the skin, especially for those suffering from chronic skin conditions such as acne, eczema, rosacea, and psoriasis. Stress hormones release inflammatory substances that may lead to: Dehydration of the skin, aggravation of skin issues, increased sensitivity, premature formation of wrinkles and fine lines.
Moderate exercise has been proven to have antioxidant effects, contributing to the reduction of oxidative stress in the body. Exercise reduces the heightened hormonal and immune responses of the body during periods of stress, minimizing the risk of chronic skin conditions and flare-ups. It maintains a healthy immune system, making it more capable of responding to stress control. Exercise yields positive results on psychological levels. Thirty minutes of daily exercise, five times a week, are sufficient to reduce stress with remarkable outcomes. Exercise enhances the secretion of endorphins, the hormones of well-being. It increases the brain’s sensitivity to serotonin and norepinephrine, hormones that aid in the production of positive emotions.
4. Increased collagen production in the dermal layer
Exercise also stimulates the secretion of growth hormone (GH) and estrogen, which are involved in the production of cutaneous collagen. Collagen is a protein found in the skin responsible for elasticity, firmness, moisture, and cell renewal. Therefore, physical activity promotes collagen production, improving skin elasticity, thickness, and firmness, and potentially delaying the aging process. A decrease in collagen content leads to skin wrinkling and thinning.
A study demonstrated that skin elasticity and superior skin structure improved both in aerobic exercise and resistance training. In the aerobic exercise group, the elasticity of the superior skin structure improved, leading to an enhancement of the extracellular matrix (ECM), associated with the skin’s elastic properties. In the resistance training group, the thickness of the skin increased, which typically decreases with aging, and the elasticity of the superior skin structure improved, resulting in an improvement of the extracellular matrix (ECM).
Regarding the skin, aerobic exercise stimulates mitochondrial biogenesis in dermal fibroblasts, increasing the content of dermal collagen. Resistance exercise releases growth hormone from the pituitary gland, which stimulates fibroblast cells, resulting in collagen production. During exercise, skin cells receive essential nutrients like oxygen and vitamins, nourishing the fibroblast cells in the skin and promoting collagen production. Exercise supports the fibroblastic cells responsible for collagen synthesis in the skin. Even a single exercise session can induce changes and improvements over time in the physiological properties of the extracellular matrix (ECM), primarily composed of water and collagen.
5. Another way fitness improves our skin’s appearance is through sleep regulation.
Many studies have demonstrated that longer daily activity is associated with better sleep quality, which directly affects skin condition. It is widely known that physical activity positively affects sleep quality, particularly its depth, latency, and efficiency. Increasingly, studies show that physically active individuals sleep better and longer than those with a sedentary lifestyle, making improved sleep through exercise an excellent support for addressing dermatological issues. A study involving 60 healthy women assessing the impact of chronic poor sleep quality on skin health and aging showed that good sleepers had significantly lower intrinsic skin aging scores. Poor sleepers exhibited significantly higher TEWL levels and 30% slower skin barrier recovery compared to good sleepers.
Conclusion: Regular exercise is essentially a free, all-natural skincare treatment to support your skin function and appearance. Whether you’re hitting the gym, the trails, or the yoga mat, your skin benefits from the increased circulation, stress reduction, and cellular improvements that come with movement.
So next time you’re debating whether to work out, remember that post-exercise glow isn’t just temporary. The long-term benefits for your skin health might be the best beauty hack that doesn’t come in a bottle.
References:
Dolata N, Balcer B, Liszka P, Pakuła M, Weimann M, Kruczkowska A, et al. The Impact of Physical Activity on Skin Health and Condition: Physiological Mechanisms and Dermatological Effects. Qual Sport [Internet]. 2024 Dec. 24 [cited 2025 Feb. 24];36:56624. Available from: https://apcz.umk.pl/QS/article/view/56624
Oizumi R, Sugimoto Y, Aibara H. The Potential of Exercise on Lifestyle and Skin Function: Narrative Review. JMIR Dermatol. 2024 Mar 14;7:e51962.
Tertipi N, Sfyri E, Kefala V, Biskanaki F, Andreou E, Chaniotis D et al. The effect of exercise on the quality of the skin. Review of Clinical Pharmacology and Pharmacokinetics, International Edition. 2024;38:67-70.
American Academy of Dermatology Association. How Your Workout Can Affect Your Skin [Internet]. 2021 Jul 27 [cited 2025 Feb. 25]. Available from: https://www.aad.org/public/everyday-care/skin-care-secrets/routine/workout-affect-skin