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Can Exercise Rejuvenate Skin?
We know that exercise is one of the best weapons against aging — it helps keep your muscles and bones strong, protects your heart and brain, and supports cognitive function. However, recent scientific research has revealed that physical activity has additional health advantages, including keeping your skin healthy. Research suggests that while many forms of exercise help to strengthen your body, some forms of exercise have a more significant impact than others when it comes to your skin. In this article, we will discuss how to apply the research to create an optimal workout plan that promotes youthful skin.
Exercise and Aging: More Than Just Muscle
When we think about aging, we often see it happen first to our skin — loss of elasticity, loss of tone, loss of moisture and thinning of the layers of the skin. All of these changes occur due to environmental factors (such as the sun), and cellular changes (decreases in collagen and elastin production, increases in oxidative damage).
Physical activity has been shown to enhance functional ability and increase the efficiency of cells in the body, but only in recent years have researchers investigated how physical activity affects the skin. For a broader view of how physical activity impacts aging, please refer to exercise and aging.
Initial Findings from a 2015 Study
In 2015, researchers conducted a study comparing the skin of individuals who engaged in regular physical activity, at least four hours of moderate to high intensity aerobic activity per week, with the skin of individuals who were largely sedentary. The findings were impressive. Individuals who participated in physical activity had significantly thinner outer layers of skin and preserved thickness in the deeper dermal layer of their skin. Why does that matter? The outer layer of the skin is composed of dead skin cells that can build up and cause the skin to appear dull. On the other hand, having a thinner outer layer and a thicker, healthier dermal layer indicate better cell turnover, which results in younger-looking and functioning skin.
To determine if there was a causal relationship, the researchers placed previously inactive older adults into an endurance-based exercise program for a period of three months. As expected, the skin of these individuals improved, with thinner outer layers, increased collagen and enhanced mitochondrial health.
The Messenger: Interleukin-15
Interleukin-15 was identified as a primary mediator of these positive changes in the skin. Interleukin-15 is a protein produced by skeletal muscles after aerobic exercise. Once released, this protein functions as a signaling molecule to stimulate mitochondrial function within skin cells and contribute to the regeneration of skin cells from the inside-out.
Does Exercise Improve Skin Hydration?
Historically, there has been no investigation of whether exercise can influence skin hydration. A study published in 2023 demonstrated that a consistent eight-week exercise regimen improved skin moisture in comparison to a control group of non-exercising individuals.
Additional studies have established a link between regular physical activity and increased skin hydration.
Which Type of Exercise Is Most Beneficial for Skin Health?
Recently, researchers investigated and compared the effectiveness of two types of exercise programs on skin health; aerobic training and resistance training. Sixty middle-aged sedentary women were randomly divided into two groups and completed supervised training sessions twice a week for 16 weeks. Both forms of exercise improved:
- Skin elasticity
- Structure of collagen in the dermal layer
Only resistance training resulted in an increase in the thickness of the dermal layer, a critical indicator of youthful skin. The researchers attributed this effect to a specific alteration in blood chemistry. Specifically, resistance training reduced a compound that suppressed the production of a protein called biglycan, which regulates collagen and facilitates skin density.
On the other hand, aerobic exercise stimulated the release of interleukin-15, which is important for the rejuvenation of mitochondria. Therefore, the type of exercise used provides a unique set of benefits.
Conclusion: Use Both Cardiovascular and Resistance Training to Optimize Your Workout Plan
As reported above, there is evidence that both cardiovascular and resistance exercises are beneficial to skin health. While resistance training appears to be more effective at increasing skin thickness and collagen density, aerobic exercise stimulates the production of interleukin-15 and, therefore, may be more effective at improving cellular energy and circulation. Together, they represent a comprehensive approach to health and skin appearance. If you want to preserve youthful skin as you age, the best way to do so is to incorporate both cardiovascular and strength training into your weekly workout plan. The added benefits to the rest of your body will be considerable.