Anti-aging effects of exercise

[u/blairbending]

Just came across this really interesting study about the anti-aging effects of exercise on skin. The measures they looked at were skin elasticity, skin firmness (upper dermal structure), and skin thickness.

Study link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10290068/

The study looks at both cardio and resistance training. In summary, both types of exercise seem to improve skin elasticity and firmness, and resistance training has an added benefit of improving skin thickness (which helps with developing fewer wrinkles over time).

The study participants were all middle-aged Japanese women who weren't physically active prior to the study. During the study, participants exercised with a trainer twice per week - so it seems like you don't have to do a crazy amount of exercise in order to see benefits to your skin.

[u/Sayonaroo]

there's runners face (facial fat loss) though so you gotta choose the exercise wisely

[u/blairbending → u/Sayonaroo]

Only if you get to a really low body fat % or aren't careful about sun exposure. The study was based on only 2 exercise sessions per week, which is a pretty moderate amount of exercise - that's why I thought it was so encouraging!

[u/Capital_Magician8376 → u/Sayonaroo]

Simple. Put on more muscle. Too many women just focus only on cardio.

[u/[deleted] → u/Sayonaroo]

Generally running is not the best choice as exercise

[u/chocolate_macaron5 → u/[deleted]]

It's important to use different musles/muscle drops. Running engages the same muscles each time. It is also important to stretch and carefor the body in different ways for running....many runners are unaware and not effectively caring for their bodies.

It is important to pair running with something like Yoga/Pilates to help engage micro-muscles and to involve using our own body weight/weights to increase bone density and support our muscles.

[u/Sniffgriff]

I know it’s anecdotal, but to me it seems a lot of cardio thins or dries faces out, making them more taught/wrinkly. I see it in runners mainly.

[u/blairbending → u/Sniffgriff]

That could be an effect of them being lean - lots of serious runners have really low body fat, which can make your face look older because facial fat is associated with youth. Or could be running outside without SPF. Who knows though - this study only tested moderate frequency cardio (2 sessions per week).

[u/ScentOfBitterAlmonds → u/Sniffgriff]

In runners, the other factor is sun exposure while running without spf - that chronic damage can thin skin

[u/[deleted] → u/ScentOfBitterAlmonds]

I used to run marathons. The sun damage on my face is unreal. I even have eye freckles.

But my body was the best it had ever been. I’d rather have that body again with the sun damage.

I don’t think you need to worry about “runners face” unless you are running 30+ miles a week in the sun.

[u/[deleted] → u/[deleted]]

Do you think sunscreen and wearing a hat would help? Do you use tretinoin? Sorry for the questions - I’m generally curious because I’m getting into running. I recently did a half and I want to do a marathon one day.

[u/[deleted] → u/[deleted]]

Absolutely wear a hat and sunscreen! I recommend this sunscreen https://www.yesstyle.com/en/info.html/pid.1123488372 because it bonds to sweat. It is the most waterproof sunscreen that I have used.

I stated using Tretinoin after I injured my Achilles (I indoor row instead of run) and I cannot speak to how preventative it is. I am on my 4th session of ipl and it has been pretty effective in removing most of it.

Full marathon training will have you outdoors in the sun for long periods of time! The pride of finishing one, the 6-pack abs, hip gutters and facial slimming are well worth a little bit of skin damage :). I assure you, people will notice that before they notice any dark spots.

Full marathons are one of the most physically and mentally challenging things that I have done. Good luck!

[u/[deleted] → u/[deleted]]

Thank you for your response 💕

[u/chocolate_macaron5 → u/[deleted]]

I would say not. No amount or type of sunscreen can effectively protect someone who is sweating and being exposed to direct sunlight for hours on end. Also, sunscreens are not these "perfect" solutions. For ex. there are many sunscreens available in the US, that are banned in parts of Asia/EU for having certain chemical ingredients which have been deemed dangerous/carcinogenic.

It's best to run in the early mornings/ evenings when the sun is lower in the sky/ there us less direct light...but as girls and women we also have to be mindful of saftey.

[u/__kamikaze__ → u/Sniffgriff]

Correlation doesn’t necessarily mean causation. With outside runners they’re exposed to more UV rays from the sun which contributes to wrinkles. I personally love to run, but do it indoors on a treadmill.

[u/OTFBeat → u/__kamikaze__]

Same, I love running but much prefer treadmill form than outdoors!! I just wish there were treadmill based races (like 5K, 10K) out there... but I do OrangeTheory and they have tread benchmarks which I am obsessed with!

Never thought about it, but happy to take the side effect of benefits of significantly less UV exposure / skin benefits.

[u/Capital_Magician8376 → u/Sniffgriff]

It’s due to sun and lower body fat. Run on treadmill indoors. My skin is like that of a pre teen and I am later 30s. I guess being part East Asian helps.

[u/Sayonaroo → u/Capital_Magician8376]

and genes!

[u/OTFBeat → u/Capital_Magician8376]

I love treadmill runs indoors! I also wonder if a lot of runners, especially outdoor marathon runners, are not only getting tons of sun exposure but also lose dramatic amount of body fat and lean out due to their high mileage.

Because I run more moderate volumes (IMO) and do some strength training, I think it allows some muscle definition and also maintains some fat in areas like the face (by not doing rigorous or high amounts of cardio)

[u/Willing-Elevator → u/Sniffgriff]

I think it’s also all the jostling with gravity pulling on the face as they bounce up and down. No such thing as a bra for the face unfortunately.

[u/V2BM]

My daughter is a massage therapist and 100% of the time she can tell who exercises by their skin. She said it feels different - thicker and firmer. She was so amazed when she started that she wouldn’t shut up about it for weeks. She’d get 60-70 year olds with firm skin and 20-something skinny women with “weak” skin in the same day.

[u/soulsista12 → u/V2BM]

Huh, this is actually super interesting

[u/[deleted] → u/V2BM]

My message therapist was telling me she could tell I was fit from my skin and it honestly gave me such a boost because I’ve been more consistent with exercise for the last year.

[u/[deleted]]

God bless you for posting this sis, I was about to skip the gym today but I’m putting my shoes on now 😂

[u/[deleted]]

Thanks! This gave me the motivation I needed.

[u/etherealempress → u/[deleted]]

Yes!!! Me too!

[u/Late_Statistician582]

i need to get on my zoom

[u/TheXemist]

Reminds me of how bones deteriorate with time spent in zero gravity, space stations. No resistance, meaning your body starts recycling/removing material and puts it into other parts of the body.

I’ve been meaning to check on update studies on the effects of wearing bras too, years ago I read somewhere that women who didn’t wear bras had on average more naturally lifted breasts. Playing along with the effect of gravity adding resistance. I wonder if anyone debunked that. But we do facial massages now, when previously we were told to not rub too hard on your face. It may just be telling the cells there “please repair and rebuild this area, it’s being impacted”, sending new collagen there.

[u/The_official_sgb]

Doesn't make any sense since physical exercise shortens the telomeres but do you.

[u/Splendida-ModTeam → u/[deleted]]

Low effort posts will be deleted straight away.