Exercise helps to boost blood circulation, which in turn provides important nutrients and oxygen to the skin which is the largest organ of the body. In addition, exercise boosts lymphatic flow, which is the ‘water’ in our body. This boost in blood circulation and lymphatic flow helps to provide a more radiant glow to the skin, skin which looks less puffy and more toned (as the excess lymph/water is drained).

Research shows that people who exercise have a thicker dermis. The dermis is the bottom layer of the skin which produces collagen. We can call the dermis the framework of the skin. So with a thicker framework, the skin on top (the epidermis) sits better – so less sagging, and less wrinkles.

Another important aspect of exercise is that it is a stress releaser. When we exercise, the body releases chemicals like endorphins (the happy hormones). These in turn help to lower and buffer the stress hormones. When we are stressed we have high levels of cortisol, which lead to unhealthy responses in our bodies which show up on our skin. Some of these unhealthy responses are that healing/recovery is delayed, more water loss which results in more dry and sensitive skin, and skin conditions like acne, eczema and psoriasis.

In addition, cortisol increases sugar in our bloodstream, which causes glycation. Glycation is when the excess sugar molecules bind to the collagen and elastin fibres that are found in the dermis. This leads to the collagen to degrade faster, and the visible effects of this on the skin is deep set lines and wrinkles.

As we age we loose muscle mass. Exercise, in particular weight or resistance training, helps to maintain muscle mass. Muscle mass is another framework for our body, where our skin sits nicely and taut over the muscles in our body. So exercise helps to prevent sagging, and makes our skin firmer as there is muscle underneath that fills space.

What type of exercise?

There is no specific exercise that would support anti-ageing. (By anti-ageing I mean maintaining the function of the skin.) Any exercise – form of movement – is beneficial. I would suggest a combination of cardio (like walking, swimming, cycling) and weight training (light weights, pilates). The best is to find an exercise that you enjoy doing, and make it a habit to do it regularly. Maybe connecting with a friend/partner, so that you keep each other accountable, or join one of the apps/groups.

With weight or resistance training, the key is to use either low weights for long repetitions, or find an activity that uses your body’s resistance, such as pilates or exercises like squats, push-ups.

How long to exercise?

The best exercise is that it becomes a habit and it is done on a regular basis. Many people would recommend about 30 minutes of activity a day. The World Health Organization recommends 150–300 minutes of moderate cardio in a week, which is equivalent to 2.5 to 5 hours per week. In addition WHO suggests 2 days or more a week which involves muscle-strengthening exercise.

Some examples of excerise plans that can give you ideas to get started:

walking for 30 mins (or any other cardio), and then 10 mins of simple strength exercises (like squats, push-ups, bicep curls).

Watching a cardio video on youtube or an app. Sometimes these incorporate strength building exercises in their routine.

Start with 20 mins of cardio (can be a skipping rope at home), and then do strength exercises. Alternate days between lower body and upper body. Again follow either a class at your local gym, or a reputable video on youtube.

Make sure that with any exercise, you do not overdo it. Start slow, and slowly build up. What is most important is that you keep up with it. It is better to just fit in a 15 mins walk with light strength building exercises afterwards than nothing. Also the adage no pain no gain is not correct. If you have pain, stop and re-assess your posture, alignment.

Also make sure to apply sunscreen while exercising, whether you are exercising inside and outside.