When I exercise a bit too much, I feel like my skin becomes saggy. However, when I exercise just the right amount, I often feel like my skin actually improves. There seems to be scientific evidence for this. So, what is the relationship between exercise and my skin? When you exercise, first of all... 

Hello! Are you exercising? Yes, I'm doing both aerobic and anaerobic exercises. Is that a real exercise? No, it’s not. Oh, I'm curious because some people say that exercise is good for the skin, while others say that it actually harms the skin. There are conflicting opinions, and I want to know what’s right, so I came to ask. Well, isn't that obvious? You need to watch until the end. 

If you exercise too much, your skin... Ah, you're a veteran.

You did well, Mr. Wonja. Earlier, you seemed to be working out really hard. I usually exercise quite a bit too. But Mr. Wonja, you really love basketball, right? When you play basketball, you sweat a lot. I used to enjoy basketball as well, but now my knees hurt, so when I think of basketball, I can only imagine the sweating. Maybe that's why some people say that sweat and cleanliness affect the skin negatively. On the other hand, some people believe that exercising helps remove waste from the body, which is actually better for the skin. It’s a bit confusing. Since I was young, I’ve liked soccer and running. Did I mention that I was in the track team in high school?

I used to really enjoy various sports, but I noticed that when I overdid certain exercises, my skin felt saggy. However, when I exercised just the right amount, my skin actually felt better. I think I became quite sensitive to these observations. Now, I've come to realize that there is scientific evidence behind this. So, what is the relationship between exercise and skin condition? One of the biggest concerns people have is the concept of reactive oxygen species. What are reactive oxygen species? When we exercise, we take in oxygen and use it as an energy source, but waste products are generated in that process. These waste products are reactive oxygen species, and these reactive oxygen species themselves...

Cell aging is accelerated, so if you exercise a lot, reactive oxygen species will increase, and a lot of substances will be released. This can actually lead to aging. However, if we control these reactive oxygen species well and keep them at an appropriate level, our body has a system to purify such waste. Therefore, if reactive oxygen species are produced in moderation, our body has the ability to cleanse itself. As a result, the skin can actually improve. When we exercise, our heart starts beating rapidly, pumping blood throughout our body. This process promotes blood circulation. I often talk about hydration, emphasizing how important it is. Ultimately, for proper hydration, blood flow is essential.

Circulation needs to be good. Underneath the skin, blood flows, and through that blood, moisture is supplied. However, if blood circulation is not effectively promoted, it won't be able to supply moisture quickly. If you also don't drink enough water, even if you pump the blood, the amount of clear blood coming through will decrease. As a result, the skin becomes dull. There are various causes for this, but blood circulation is the most significantly promoted factor, which is why the skin can improve. If we think about it, those who exercise regularly tend to have very good skin elasticity. Haven't you noticed this? For example, people who do aerobics often have smooth skin and excellent elasticity.

Right now, I'm coming from a workout. However, the important thing is that if reactive oxygen species increase beyond a certain boundary, it can actually accelerate skin aging, so we need to be careful about that. Therefore, the key point of today's video is to find the balance between the amount of exercise that accelerates skin aging and the amount of exercise that can minimize this acceleration. Many studies show that when exercising, collagen regeneration in the skin and the thickness of the dermis actually increase. But as I mentioned earlier, appropriate exercise promotes the thickness of the dermis and collagen regeneration, whereas excessive exercise can lead to cellular aging. There are many studies that support this.

There are many benefits. The first one I mentioned earlier is that blood circulation and lymphatic circulation are promoted. When you are young, it's important to consume as many nutrients as possible so that you can grow taller. The same goes for the skin. Of course, the aging that occurs due to cellular aging is inevitable, but if we properly intake nutrients during that process, the aging of the skin will also be delayed. Secondly, when blood circulation is smooth, there is sufficient moisture supply, so just maintaining good hydration can significantly delay skin aging. From that perspective, it is natural that skin aging would progress more slowly. Now, the second point is about exercise. Why do we exercise? To relieve stress, right? When we are stressed, the body...

There is a hormone that is produced to defend the body called cortisol. When you exercise, the levels of this hormone decrease. If too much stress hormone is released, the skin barrier weakens. By effectively regulating the concentration of this stress hormone through exercise, immunity can be strengthened. This enhances skin immunity and, as a result, can suppress the secretion of sebum, which can lead to issues like acne. Therefore, acne can actually improve. Many people experience skin issues when they are stressed, especially before an important exam or event, as stress often manifests on the skin. This can lead to breakouts. Exercise can help suppress these effects. Lastly, exercise promotes the regeneration of collagen, and a significant amount of collagen is produced.

There are many reports that indicate the dermis thickens as we age. What is collagen? You can think of collagen as the framework or rebar of a building. However, as we get older, these rebars gradually disappear one by one. If they keep disappearing, the building will start to sag. There is a difference between using a lot of thin collagen and a lot of thick collagen. If there is a lot of thick collagen, the building itself will be sturdier, which will help prevent sagging. Similarly, if there are more rebars, the skin will sag less. Therefore, when collagen is regenerated, blood circulation is promoted, and nutrient supply increases, along with the release of various chemical substances.

As we engage in any form of activity, collagen regeneration is promoted, which can also slow down skin aging. There is a lot of research on this topic. Collagen plays a role similar to that of pillars in our skin, so the more collagen we have, the better it helps maintain skin elasticity and firmness. But what exactly is the relationship between exercise and collagen formation that makes you recommend exercise? I hesitated to talk about this because it can be a bit complicated. So, I prefer to keep it simple. When we exercise, what develops? Muscles develop. When muscles develop, various substances in our body are affected, including a chemical called interleukin 15. Interleukins are a type of cytokine, and there's a friend called interleukin 15.

Yes, let's go with that. When we exercise, we build a lot of muscle. When muscle develops, our friend number 15 comes into play. This friend travels through the blood and reaches the skin. Then, it has the ability to regenerate collagen in the skin and starts to create fibrous cells. During this process, collagen proliferates, and the dermis of the skin becomes thicker. The friend number 15, which can stimulate the production of collagen like some kind of reagent, is released in larger amounts when we exercise. So, there is a scientific principle behind that. Not only that, but as I mentioned earlier, the circulation of blood and lymph is promoted, which enhances immune responses and facilitates the supply of nutrients, allowing fibrous cells to grow even more.

Now, the supply of nutrients should be sufficient. There are various types of exercises, but which ones are primarily effective in producing those 15 friends? Generally, it is thought that a larger muscle mass would lead to more of those 15 friends. However, many papers and studies suggest that aerobic exercise is much better than anaerobic exercise. There is a condition, though: it should be done at least twice a week. But it shouldn't be excessive; doing it two to three times a week for about 30 minutes is the most appropriate. This is because aerobic exercise generates a lot of reactive oxygen species, which can actually promote cellular aging. So, the boundary you mentioned is about two to three times a week. Yes, I mentioned earlier that I used to do athletics, and I exercised a lot, often for several hours a day. Sometimes, I feel like my skin is sagging a bit.

If you do a lot of aerobic exercise, it can actually accelerate skin aging. What is the representative form of aerobic exercise? It's marathon running. So when you look at marathon runners, you can often notice that their faces appear more aged. Of course, marathon running involves a lot of sun exposure, but during the process of aerobic exercise, a lot of reactive oxygen species are produced, and there are many studies on this. So, if you exceed a certain moderate level, it can actually be detrimental. However, there are also many cases where starting exercise and managing it has led to improved skin. Of course, that's true. When you exercise, what happens? You sweat a lot. Sweat itself helps to excrete waste products from the skin. By excreting waste through sweat, the skin gets cleaned up, which also contributes to better skin.

It can get better, but what happens if you sweat and don’t wash it off? Well, that would cause chaos for your skin. So, when you exercise and start sweating, it's really important to rinse off even just a little. After sweating, salt comes out, and black T-shirts can turn white, right? But you shouldn't leave it at that; you need to rinse it off thoroughly with water. Taking care of your skin like that is definitely beneficial. From what I've said, it really feels like moderate exercise helps our skin in many ways. However, there are also many cases where exercise can negatively affect the skin. Can you tell us in what situations exercise is bad for the skin? First of all, when we think of exercise, we often imagine outdoor activities. When you exercise outdoors a lot, then...

When exercising outdoors, the most important thing is to block ultraviolet rays. You need to effectively shield yourself from sunlight, and I'm sure many of you have experienced skin troubles after spending a long time in the sun while exercising outdoors. Therefore, when engaging in outdoor exercise, you should prioritize UV protection. If you exercise for too long without protection against UV rays, it can accelerate skin aging. Not only UV rays but also reactive oxygen species can lead to pigmentation issues. For instance, I tend to develop pigmentation spots when exposed to sunlight. Additionally, there are times when blemish removers are needed. 

Secondly, I previously mentioned that a good guideline for appropriate exercise is about two to three times a week for approximately 30 minutes, particularly in terms of aerobic exercise. So, while engaging in aerobic activities, it's important to avoid overdoing it, like running a marathon.

If you engage in these activities for one, two, or even three hours or more, the more you do them, the more reactive oxygen species are produced, which attack our cells. This accelerates cellular aging, making your face appear older and speeding up the aging process. Therefore, it is advisable to avoid excessive aerobic exercise for long durations. 

When you exercise, you sweat, so for those who don't usually exercise, it is essential to at least wash your face with water. However, you shouldn't overdo it with foam cleansers, as that can damage the skin barrier. Wash your face with water, dry it with a towel, and then immediately apply a moisturizer. It's important to keep moisturizing while exercising because when you work out, you sweat.

When we wash our faces, we lose a lot of moisture. From the skin's perspective, it is important to apply moisturizer quickly. Additionally, when we exercise, we sweat continuously. Even though we just washed our face and cleaned it well, the skin underneath is still lacking moisture. It is essential to drink water frequently. One of the most important things while exercising is that many people tend to drink water only when they feel thirsty. However, you should be consuming moisture regularly throughout your workout, not just when you're thirsty. Drinking water when you feel thirsty can actually be less beneficial. Feeling thirsty is a signal that indicates your body is already in a state of dehydration, signaling that it is in urgent need of water. This signal from our body is sent when we are in a critical state.

It's important to continuously hydrate when it's not an emergency. Generally, when you visit dermatologists, they often advise you to drink water frequently. However, it's not about drinking a large amount all at once when you're thirsty; rather, it's much better to sip water little by little throughout the day. The director has consistently recommended drinking water regularly, not in large quantities at once, and this advice applies during exercise as well. What do you think about rapid weight loss? Rapid weight loss can be thought of as rapid water loss. When you listen to people who are losing weight quickly, one common thing they mention is that their skin has sagged a lot due to the rapid loss of weight, which is a result of losing water just as quickly.

the aging of the skin accelerates. That's why I always say that a healthy diet's standard for weight loss is to lose 10% of your body weight over three months; that amount is the most appropriate. These days, many people exercise for the purpose of dieting, and it seems like a lot of people consider dieting to be just about weight loss. However, if we think about it, the purpose of exercise is, of course, to lose weight, but we should also aim to lose weight healthily while increasing muscle mass and promoting collagen production in the skin. This way, our overall skin condition improves. Ultimately, we need to diet and lose weight in a way that leads us to a better state, but if we push ourselves too hard in dieting, we lose a lot of collagen in our skin, which is natural.

As collagen decreases, the skin ages and sags more, which is quite common. Therefore, it would be great if you all understood what a healthy diet entails. From what I've heard, the concept of exercise that benefits the skin is something I really grasped. Simply thinking about weight loss is not the only idea when it comes to exercise that helps the skin. In fact, there are cases where people work out extremely hard to take body profile pictures, but later, when looking back at the results, they notice that although they've lost a lot of weight, their skin looks dull and aged. I'm sure many have received such comments. We have patients at our clinic who are experiencing these issues, so there are many people like that who are seeking health.

I often think that weight loss and healthy exercise should be a priority. So, could you summarize what you believe are the proper exercise habits? 

The key points of today's video are as follows: First, never overdo your exercise. It's good to engage in aerobic exercise about two to three times a week for around 30 minutes. This is important because excessive exercise can lead to an increase in oxidative stress, which can actually accelerate the aging of our skin and body. That’s crucial to keep in mind. 

Second, when you exercise, you sweat. Therefore, it’s important to cleanse your skin properly after sweating and to drink water frequently in small sips. After wiping away the sweat, you must ensure to moisturize your skin.

It seems important to provide moisture through cream. And the third point is that even if we exercise briefly, reactive oxygen species are still produced. Therefore, what methods can we use to minimize reactive oxygen species? One of my favorites is vitamin C, right? Taking vitamin C twice a day or even before exercising is beneficial. Also, consuming vegetables like broccoli and other greens can be very effective in eliminating reactive oxygen species. Eating plenty of such vegetables will be very helpful. If we maintain proper exercise habits, exercising is indeed better for the skin. It's much better, not just for the face but also for the overall body, as there is a lot of fat stored. When there is excess fat, it can lead to sagging skin and accelerate aging.

Since it can be effective, burning some of that fat while also taking care of our health is important. As we work on weight loss and exercise, the overall circulation of blood and lymph improves, and through exercise, you can definitely feel that your skin gets better. I believe that many subscribers watching this video are interested in skin health, so I encourage you to think about exercise from that perspective and see how it can benefit your skin. If you found today’s video helpful, please subscribe, like, and set up notifications. For those who are wondering how to manage exercise and skin health, or if you have friends who are working out hard but don’t seem to have good skin, please share this with them.

Thank you. That will be all for today's video. Goodbye.

피부나이 젊어지게 하는 확실한 방법! 운동은 과연 피부에 좋을까? 나쁠까?🤔 | 운동이 얼굴의 콜라겐을 증가시키는 이유

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💚 동네 의사 이상욱 개인 블로그
https://blog.naver.com/torifamily/222337744853

📩 섭외 및 기타 제휴 문의
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동네 의사 이상욱

운동과 피부의 관계에 대한 소개

과도한 운동은 피부 처짐을 유발할 수 있지만 적절한 운동은 피부 개선에 도움이 될 수 있음을 언급.

운동 시 발생하는 활성 산소가 세포 노화를 촉진할 수 있지만, 적절한 수준에서는 신체 정화 시스템을 통해 피부 개선이 가능하다는 설명.

운동을 통한 혈액 순환 촉진이 수분 공급을 원활하게 하여 피부 개선에 기여한다는 점을 강조.

적절한 운동량과 콜라겐 재생의 관계

적절한 운동은 피부의 콜라겐 재생과 진피층 두께 증가를 촉진하지만, 과도한 운동은 세포 노화를 가속화할 수 있음을 설명.

운동이 피부에 미치는 긍정적인 영향

혈액 및 림프 순환 촉진, 스트레스 호르몬 감소, 콜라겐 재생 촉진 등 운동의 다양한 이점을 설명.

운동을 통해 스트레스 호르몬인 코르티솔 수치를 조절하여 피부 면역력을 강화하고 피지 분비를 억제하여 여드름 개선에 도움을 줄 수 있다고 언급.

운동과 콜라겐 생성의 과학적 원리

운동 시 근육 발달과 함께 생성되는 인터류킨 15가 혈액을 통해 피부에 도달하여 콜라겐 재생을 촉진하는 원리를 설명.

유산소 운동의 적절한 빈도와 강도

유산소 운동은 일주일에 2~3회, 30분 정도가 적절하며, 과도한 유산소 운동은 활성 산소 생성을 증가시켜 피부 노화를 촉진할 수 있다고 경고.

운동이 피부에 부정적인 영향을 미치는 경우

자외선 차단 없이 장시간 야외 운동을 하거나, 과도한 유산소 운동을 하는 경우 피부에 부정적인 영향을 미칠 수 있다고 설명.

운동 후 땀을 씻어내지 않거나, 세안 후 보습을 소홀히 하는 경우 피부 장벽이 손상될 수 있음을 강조.

운동 중 갈증을 느낄 때만 물을 마시는 것은 이미 탈수 상태를 의미하며, 규칙적으로 수분을 섭취하는 것이 중요하다고 조언.

급격한 체중 감량은 급격한 수분 손실을 동반하며, 이는 피부 처짐과 노화를 가속화할 수 있다고 설명.

과도한 운동 피하기, 운동 후 적절한 클렌징 및 보습, 규칙적인 수분 섭취의 중요성을 강조.

활성 산소 최소화를 위해 비타민 C 섭취 및 브로콜리 등 채소 섭취를 권장.

🤔 운동과 피부, 과연 좋을까 나쁠까?

운동이 피부에 미치는 영향에 대한 궁금증에서 시작합니다. 어떤 사람들은 운동이 피부에 좋다고 하지만, 또 다른 사람들은 해롭다고 합니다. **이 상반된 의견에 대한 해답을 찾아보고자 합니다**.

운동량이 과도하면 피부가 처지는 느낌을 받을 수 있지만, **적절한 운동은 오히려 피부 개선에 도움을 줄 수 있습니다**. 이는 과학적인 근거가 있는 이야기입니다.

운동 시 발생하는 활성산소는 세포 노화를 촉진할 수 있지만, **적절한 수준으로 조절되면 신체의 정화 시스템을 통해 피부 개선 효과를 볼 수 있습니다**. 과유불급인 셈이죠.

운동을 하면 심장이 빠르게 뛰면서 혈액순환이 촉진됩니다. **이는 피부 속 수분 공급을 원활하게 하여 피부를 맑고 탄력 있게 만들어 줍니다**. 규칙적인 운동을 하는 사람들이 피부 탄력이 좋은 이유가 바로 이 때문입니다.

🧪 콜라겐 생성과 피부 노화 방지

운동은 피부 속 콜라겐 재생을 촉진하고 진피층을 두껍게 만듭니다. **콜라겐은 피부의 기둥 역할을 하여 탄력 유지에 중요한 역할을 합니다**. 나이가 들수록 콜라겐이 감소하면서 피부가 처지게 되는데, 운동을 통해 이를 늦출 수 있습니다.

운동을 하면 근육이 발달하고, **근육에서 생성되는 인터류킨 15라는 물질이 혈액을 통해 피부에 도달하여 콜라겐 생성을 촉진합니다**. 즉, 운동은 콜라겐 생성 촉진제 역할을 하는 셈입니다.

🤸 유산소 운동 vs 무산소 운동

콜라겐 생성에 효과적인 운동은 유산소 운동입니다. **일주일에 2~3회, 30분 정도가 가장 적절하며, 과도한 유산소 운동은 활성산소 증가로 오히려 피부 노화를 촉진할 수 있습니다**. 마라톤 선수들의 피부가 노화되어 보이는 경우가 있는데, 이는 과도한 유산소 운동의 대표적인 예시입니다.

야외에서 운동할 때는 자외선 차단이 필수입니다. **자외선은 피부 노화를 촉진하고 색소 침착을 유발할 수 있습니다**. 장시간 자외선에 노출된 채 운동하면 피부 트러블이 발생하기 쉽습니다.

💧 운동 중 수분 섭취의 중요성

운동 중에는 땀을 많이 흘리게 되므로, **수시로 물을 마셔 수분을 보충하는 것이 중요합니다**. 목마름을 느낄 때만 물을 마시는 것은 이미 탈수 상태라는 신호입니다. 갈증을 느끼기 전에 꾸준히 수분을 섭취해야 합니다.

⚖️ 건강한 다이어트의 중요성

급격한 체중 감량은 급격한 수분 손실을 의미하며, **이는 피부 처짐과 노화를 가속화시킬 수 있습니다**. 건강한 다이어트는 3개월에 걸쳐 체중의 10%를 감량하는 것이 가장 적절합니다.

다이어트를 목적으로 운동할 때는 체중 감량뿐만 아니라 **근육량 증가와 콜라겐 생성 촉진을 통해 피부 건강을 함께 챙기는 것이 중요합니다**. 무리한 다이어트는 피부 속 콜라겐을 감소시켜 피부 노화를 유발할 수 있습니다.

첫째, 운동을 과도하게 하지 마세요. **일주일에 2~3회, 30분 정도의 유산소 운동이 적절합니다**. 둘째, 운동 후에는 반드시 깨끗하게 씻고, 물을 자주 마시며, 보습제를 발라주세요. 셋째, 비타민 C와 브로콜리 등 항산화 성분이 풍부한 음식을 섭취하여 활성산소를 줄이세요.