Exercise and Acne: Benefits, Myths, and Tips

Exercise is important for supporting weight management and overall health, which is essential because more than 100 million adults in the United States are obese. 

Exercise can also influence skin health, including acne, affecting about 80% of teenagers and some young adults. Acne forms when pores get clogged by bacteria, dead skin cells, and sebum (an oily substance that keeps the hair and skin moist).

While it's well-known that exercise offers numerous health benefits, there are common misconceptions about its effects on acne. This article explores the relationship between exercise and acne, debunks common myths, and offers tips for maintaining clear skin while staying active. 

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The Benefits of Exercise for Skin Health

Exercise provides an array of benefits for healthy skin, including:

Improved Blood Circulation

Exercise boosts blood flow, delivering more oxygen and nutrients to the skin. Good blood circulation, in turn, promotes a healthy complexion and supports overall skin health. In one study, more than 41% of participants reported improved acne because of regular exercise. 

Stress Reduction

Regular physical activity may help reduce stress and lower cortisol levels, which might help reduce acne breakouts by diminishing these common acne triggers. Studies show that elevated cortisol levels linked to stressful situations can increase sebum secretion and exacerbate acne lesions. Exercise may help counteract such effects by reducing stress. 

Enhanced Immune Function

Exercise may support the immune system, helping manage inflammation and inflammation-related skin conditions, including acne. A nutritious diet, regular exercise, adequate sleep, and stress management can maximize skin health by supporting the immune system. 

Common Myths About Exercise and Acne

Examples of common myths about exercise and acne include:

Myth: Sweating Causes Acne

Fact: Sweat itself doesn't cause acne, but the habits you maintain before, during, and after workouts could. When sweat mixes with oil, bacteria, and dead skin cells, it can clog pores and contribute to acne breakouts. Therefore, proper workout hygiene is vital to lessening the risk of persistent acne symptoms. 

Myth: Exercise Causes Breakouts

Fact: The assumption that all exercises cause acne is a common misconception, as acne breakouts are linked to sweat management and skincare regimens rather than exercise. However, some exercise supplements, such as those that boost testosterone or androgens, may increase the risk of acne flare-ups. 

Myth: Acne-Causing Bacteria Thrive in Gyms

Fact: While gym equipment and other shared spaces can harbor acne-causing bacteria and dirt, maintaining proper hygiene, using clean towels, not touching your face with your hands, and sanitizing shared equipment before use can mitigate the risk of acne breakouts.

Types of Exercise and Their Impact on Acne

Various exercise types can impact acne differently. Examples include:

Cardiovascular/Aerobic Exercise

Running, cycling, swimming, and other aerobic exercises may improve blood flow and reduce stress, which can be beneficial for skin health. Tips for managing sweat during cardio sessions to reduce the risk of clogged pores include wearing moisture-wicking clothing and using a clean towel to soak up excess sweat. Cleanse your skin regularly. 

Wear sunscreen when completing cardiovascular exercise outdoors, as unprotected sun exposure can increase the risk of acne breakouts. Choose a broad-spectrum sunscreen with a sun protection factor (SFP) of 30 or higher and formulas that are water-resistant, oil-free, or noncomedogenic (non-pore-clogging). 

Weightlifting and Other Strength-Training Workouts

While strength training is a beneficial form of exercise for overall health and physique, heavy sweating, friction from tight gym clothes, and bacteria from strength-training equipment might contribute to acne if not managed properly. 

To help manage the effects of strength training and equipment on acne, wear breathable fabrics, avoid too-tight clothing, sanitize or wipe off gym equipment before use, and take immediate post-workout showers to reduce bacteria and breakouts. Use gym-supplied towelettes or cleaning spray to wipe off equipment, or bring your own sanitizing products to the gym. 

Yoga and Low-Impact Exercises

Stress-reducing exercises like pilates, yoga, meditation, deep breathing, and walking or jogging outdoors can balance hormones and enhance overall skin health. Therefore, these types of activities may be beneficial for reducing stress-induced acne. 

Remember that areas of the skin requiring extra hygiene include those exposed to high-bacteria surfaces, such as yoga or gym mats, during stress-reducing workouts. 

How to Support Skin Health Before and After Workouts

Ways to support skin health before and after workouts include:

Pre-Workout Skincare Routine

Removing makeup, excess oil, and dirt that may clog pores while sweating is essential. Use an oil-free makeup remover, micellar water, or a towelette to remove any makeup. Apply a lightweight, noncomedogenic moisturizer to your skin if necessary.

Post-Workout Skincare Routine

Cleansing the skin immediately after exercising can remove excess oil, sweat, and bacteria. Choose gentle, mild cleansers and avoid harsh scrubs that can irritate post-exercise skin. 

Whenever possible, shower right after exercising to rinse away acne-causing bacteria. Wash your body with warm rather than hot water to eliminate oil, dirt, and sweat without irritation. Wash your skin using a mild cleanser labeled "noncomedogenic" or "oil-free."

If you have oily skin, consider cleansers containing benzoyl peroxide or salicylic acid. Use a medicated cleanser if you have a dermatologist's prescription, and avoid using topical medications until after exercising. 

If you can't shower immediately, wipe your face using salicylic acid pads, thoroughly wash your hands, and change into clean, dry clothes post-exercise. Cleanse your skin twice daily to help minimize acne breakouts. 

Choosing the Right Workout Gear

Synthetic dance clothes and clothes that are too tight, including spandex garments, tight bra straps, or headbands, can increase the risk of acne breakouts. 

Wash workout clothes regularly and always use clean towels to prevent bacterial transfer to the skin, which may increase the risk of bothersome acne symptoms. Exercise in loose, clean, moisture-wicking, breathable fabrics that minimize friction and sweat buildup. 

Managing Body Acne for Active Individuals

Body acne can develop in active individuals, but taking simple precautions may help manage this type of acne in regular exercisers.

The Connection Between Sweat and Body Acne

Sweat trapped under tight straps or clothing and friction can lead to check, back, or shoulder acne, so taking steps to help manage body acne when you're regularly physically active is important. 

Tips for Supporting Skin Health

Ways to support skin health include:

• Shower immediately after workouts.
• Use body washes containing salicylic acid or benzoyl peroxide.
• Exfoliate areas of the body prone to acne.
• Use noncomedogenic lotions. 
• Avoid tight-fitted clothing and gear that causes friction or traps sweat. 

Keep your skin as clean as possible if you aren't able to shower immediately after sweat sessions; at minimum, wipe down your skin and change into dry clothing.

Hydration and Its Role in Skin Health

Staying well-hydrated may help regulate sebum production and flush out toxins that contribute to acne breakouts. Some people with acne report that higher water intake improves their acne symptoms.  

To help minimize acne breakouts, drink plenty of water before, during, and after exercise to maintain healthy, balanced, hydrated skin. Your urine color should be light yellow or clear rather than dark yellow.

When Exercise Might Contribute to Acne

Are there times when exercise may increase the risk of acne? The answer is likely yes.

Overtraining and Stress

Excessive exercise can boost stress hormones, particularly cortisol, which could potentially trigger acne breakouts. 

While exercise is important for skin health and overall well-being, it is vital to balance intense workouts with optimal recovery and stress management techniques. Examples include yoga, tai chi, meditation, mindfulness, massage, and spending time outdoors to help manage stress and avoid overtraining.

Friction and Heat-Induced Acne

Friction from straps, tight workout gear, helmets, or shoulder pads can lead to mechanical acne, but taking several precautions may help manage acne-causing risk factors. Examples include:

• Loosening tight straps.
• Wearing protective padding to prevent friction.
• Ensuring workout gear isn't too tight and doesn't rub against your skin. 

Avoid sharing pads, helmets, and other protective equipment with others, as doing so can spread acne-causing oil and bacteria. 

When to See a Dermatologist for Exercise-Related Acne

Even though effective home remedies are available to help manage acne breakouts, this common skin condition sometimes requires a professional evaluation to address persistent breakouts despite good personal hygiene habits. 

See a dermatologist if you have acne that doesn't improve or severe or frequent acne breakouts on your face, body, or both. Hormonal acne resulting from fluctuating hormone levels may also require care from a dermatologist despite maintaining proper workout hygiene. 

Skin health professionals customize treatment plans considering your skin type and exercise routine. They may combine home remedies with topical medications, oral medicines, or steroid injections into larger acne nodules. 

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Key Takeaways

• Regular exercise is important to support skin wellness and overall health. However, it's essential to maintain a healthy skincare routine to help reduce the risk of acne breakouts linked to exercise-induced sweating. 
• Stay active, but prioritize proper skin hygiene, hydration, and stress management to help keep your skin as clear as possible.
• With the right approach, exercise can enhance skin health rather than worsen acne.
• Aim to exercise for at least 30 minutes each day, wear loose moisture-wicking workout clothes, use a clean towel to remove excess sweat, sanitize workout equipment before use, clean your skin regularly, remove any makeup, and change out of sweaty clothes (better yet take a shower) immediately after sweat sessions.
• Exercising regularly is important to support healthy skin and boost overall wellness. Take the extra steps to help avoid sweat- or bacteria-induced flare-ups to manage exercise-induced acne.