Si buscabas un buen motivo para no saltarte el gimnasio, aquí lo tienes: tu piel también se beneficia del entrenamiento. FOTO: Pavel Danilyuk (Pexels)
Your face is asking you for exercise
If you usually spend more than four hours a day in a chair, your chances increase. Also if you go to bed after eleven.
By Silvia Capafons
16 JUNE 2026 / 07:30
Spending long hours in front of the computer or channel-surfing from the sofa is not only bad for circulation and overall health. the skin also suffers. More than four hours of sedentary behavior can produce or worsen acne. And if we also laze around to go to bed, too, especially after eleven at night.
This is according to a study conducted in Shenzhen, China, with nearly 12,000 participants evaluated by dermatologists. By contrast, regular practice of moderate or relatively intense exercise is associated with an approximate 14% reduction in the risk of developing this skin condition.
Bad for the biceps, bad for the face
As two basic reasons, according to what Dr. Almudena Nuño, dermatologist of the Group of Aesthetic and Therapeutic Dermatology and director of the IMDA Institute, said at the recent National Congress of AEDV: «On the one hand, sedentary lifestyle is associated with an increase in systemic inflammation and metabolic alterations, such as poorer insulin sensitivity, factors that can influence an inflammatory disease like acne«.
On the other hand, doing little exercise can also affect emotional state, increase stress and worsen rest.
«We know that stress and lack of sleep can influence hormones, inflammation and the production of oil in the skin. Therefore, probably both factors: physical health and emotional health» intervene, explains. De manera que el ejercicio reduces inflammatory markers, improves the metabolic profile and better regulates the hormones related to the skin. We already have another reason to move.
Late nights, lethal for the skin
Giving in to sedentarism is not the only habit that will make us have more pimples. It’s also going to bed late, which can even worsen the more severe forms of acne. Going to Morpheus at odd hours disrupts the circadian rhythms, and the lack of rest influences endocrine regulation, inflammation, and skin balance. Moreover, according to Dr. Nuño, «during the night the skin carries out many regeneration processes. When we sleep poorly, badly or with very irregular schedules, these processes can be altered».
In other words, not only does when we sleep matter, but also how. «Quality and regularity matter. For example, sleeping several hours but staying up very late or with highly variable schedules does not always equate to good biological rest. For healthy skin, the ideal is to try to sleep enough hours and with relatively stable schedules,” adds the dermatologist.
Strength and cardio: the best for the skin
There is no specific exercise that will shield against this inflammatory skin condition. But it is known that regular exercise is beneficial for skin health. «Aerobic exercises, such as brisk walking, running, swimming, dancing or cycling, and strength training can help because they improve metabolism, reduce stress, promote better rest and can reduce systemic inflammation», explains the specialist. Do we prefer yoga or paddle tennis? Go ahead. «Probably the most important thing is not the exact type of exercise, but practicing one that is enjoyable and sustainable over time», she notes.
Neither exhausting, nor sporadic
Nothing beats regular movement for a uniform skin and free of pimples or comedones. The evidence points to the benefit being mainly in performing constant physical activity, and neither sedentarism nor abuse tends to be ideal, notes Dr. Almudena Nuño: «In some people, extremely intense, sustained exercise, accompanied by significant physical stress, can have negative effects on hormones and inflammation. What is recommended for most of the population is to stay active consistently, several times a week and with an intensity adapted to each person».
Post-exercise skin
Logically, it also matters how we treat the skin once the training is finished. «Best to do it without makeup, especially on acne-prone skin. And if we exercise outdoors, it is preferable to use non-comedogenic photoprotection. When finished, it is advisable to cleanse the face to remove sweat, oil and residues and avoid staying many hours with sweaty clothes or very tight garments, because moisture and friction promote skin lesions».
Finally, when acne is on the body, for example on the back (a common area), it is advisable to «shower as soon as possible and avoid massages with oils». The skin largely reflects how we take care of our overall health.
