You may already know that working out is a great way to build muscles, lose weight, and strengthen your heart and lungs. Now, there's also evidence that exercise keeps your skin healthy, too.
Exercise promotes relaxation, which can help reduce acne flare-ups and other stress-related skin disorders. What's more, all that heart-pumping action helps increase blood circulation, delivering needed nutrients to skin cells.
However, there's new evidence that dedicated athletes may need to take additional measures to protect their skin. In a 2006 study, scientists noted a higher incidence of malignant melanoma among ultra-marathon runners. Excessive sun exposure and suppression of the immune system due to long-term intensive exercise were considered possible triggers for this serious form of skin cancer.
The study stresses the importance of protecting skin from the damaging effects of the sun's ultraviolet (UV) rays. UV rays are linked with many types of sun damage, including sunburn, premature aging, and some forms of skin cancer. Follow these tips to keep your workouts "sun-safe:"
- Try to schedule your outdoor exercise during early morning or late afternoon, when the sun's rays are less intense.
- Keep your shirt on! Minimize the amount of bare skin exposed to the sun when running. This includes wearing a hat to protect your scalp from sunburn.
- ALWAYS wear sunscreen on exposed skin surfaces-including body, face, hands, and ears. Things to look for on the label: a sun protection factor (SPF) rating of 15 or higher; "broad-spectrum" to shield skin from both UVA and UVB rays; and "sweatproof" or "water-resistant" to prevent sunscreen from wearing off when swimming or perspiring.
Keep in mind that sweat, pressure, and friction caused by tight clothing or protective gear, such as helmets and hats, can also trigger or worsen acne and many other skin conditions. Dermatologists recommend wearing clean, loose-fitting clothes in breathable fabrics, like cotton.
Perspiring under makeup is another risk factor for developing blemishes. If you can't remove your makeup before working out, use a lightweight, oil-free foundation that contains blemish-fighting ingredients and oil-absorbing powders. Concealers made with salicylic acid can also help prevent breakouts while minimizing the appearance of acne.
Lingering perspiration encourages acne-causing bacteria to set up shop in your skin's pores. Once you finish your workout, shower or rinse off sweat right away. Choose a body wash and facial cleanser appropriate for your skin type.
Here are a few final skin-smart tips to work into your exercise regimen:
- Drink plenty of water while working out to keep your skin hydrated.
- Wear protective shoes or shower sandals in the locker room to reduce the risk of picking up a fungal or bacterial infection.
- Chlorine and other pool chemicals can dry out your skin. If you swim regularly, be sure to use a body moisturizer or light oil after showering.
- Ambros-Rudolph CM et al. "Malignant melanoma in marathon runners." Arch Derm. 2006;142:1471-1474.
