운동과 피부 건강: 운동의 장점과 단점 설명

운동은 콜라겐 생성과 혈액 순환을 촉진하여 피부 건강을 개선하는 동시에 자외선 노출과 같은 부정적인 영향도 관리할 수 있습니다.

### 운동이 피부 건강에 미치는 이중 효과: 장점과 단점
* 🏋 운동은 피부에 긍정적인 영향과 부정적인 영향을 모두 미치므로 **운동이 피부 건강에 어떤 영향을 미치는지 이해**하는 것이 중요합니다.
* 💉 운동 중 혈액 순환이 개선되면 피부가 더 건강해지고, 일시적으로 **활성산소가 증가**할 수 있지만 장기적으로 운동하면 **활성산소와 싸우는 항산화 효소가 강화**됩니다.
* 💪 운동은 또한 **성장 호르몬과 사이토카인의 분비**를 촉진하여 피부 건강에 긍정적인 영향을 미치고 **코르티솔 수치를 낮추어 스트레스 관련 여드름**을 줄이는 데 도움이 됩니다.
* 📊 연구에 따르면 **유산소 운동은 피부 노화를 지연**시키고 진피의 콜라겐 생성을 증가시키며, **저항 운동은 콜라겐 합성에 더 큰 이점**이 있는 것으로 나타났습니다.
* ☀ 하지만 야외에서 운동하면 피부가 유해한 자외선에 노출되어 **색소 침착 문제와 콜라겐 생성 감소**로 이어질 수 있지만, **자외선 차단제와 보호 복**을 사용하면 이를 완화할 수 있습니다.
* 또한 과도한 운동은 땀과 피지로 인해 활성산소를 증가시키고 여드름을 악화시킬 수 있지만, **적절한 스킨케어와 수분 공급**으로 이러한 영향은 관리할 수 있습니다.
* 💧 운동 중 수분을 유지하는 것은 **세포 기능과 염증 감소**에 중요하며, 운동 후 적절한 단백질 섭취는 **근육 성장과 콜라겐 개선**에 도움이 됩니다.
* 🌟 전반적으로 관리하기 어려운 단점도 있지만, **규칙적인 운동은 피부 건강을 크게 향상**시켜 빛나는 안색을 유지하는 데 도움이 될 수 있습니다.

Does exercising improve or worsen your skin? Many people ask me this question, but it's a bit tricky for me to give a definitive answer. Exercise definitely has both positive and negative effects on the skin. Today, as a dermatologist, I will take a closer look at how exercise affects the skin. Exercise certainly has benefits for the skin. Firstly, blood circulation obviously improves. When blood is well supplied to the skin, the skin naturally becomes healthier. And although exercise can temporarily increase free radicals, long-term exercise activates antioxidant enzymes, which helps reduce these free radicals. Exercise also increases the secretion of various growth hormones, sex hormones, and cytokines like Interleukin-15, which have positive effects on the skin. Furthermore, exercise significantly reduces stress. Through exercise, the levels of cortisol, a stress hormone, decrease, which can help alleviate conditions like acne caused by cortisol. Finally, and this is a point I want to emphasize, exercise promotes collagen formation.

Many people wonder if exercise actually increases collagen in the skin's dermis. When you think about it, you might recall seeing athletes with very dark, a lot of freckles, and rough-looking skin, leading you to wonder if exercise is bad for the skin. But then, you might also notice people who exercise regularly having radiant and healthy-looking skin. If you ask how this really works, the conclusion from a dermal collagen perspective is that exercise increases collagen in the dermis. Let's take a look at a study. The study examined how aging is affected by exercise, specifically focusing on how collagen in the dermis changes. In conclusion, the study found that aerobic exercise delays skin aging. Shall we look at a second study? This study specifically investigated why exercise delays skin aging, in other words, how it increases collagen. When we exercise our muscles, they grow, and IL-15, a substance, is secreted. As shown in the adjacent diagram,

IL-15 enters the bloodstream and then the skin. It activates the mitochondria of fibroblasts, which are cells that produce collagen in the skin, thereby activating these fibroblasts. This results in the production of new collagen, making the skin look firm and healthy. It was a very interesting study. It demonstrated that it's not just a vague notion of feeling better or healthier, but that this principle actually increases collagen. As I was researching these papers, I became curious. There are various types of exercise. Aerobic exercises like jogging and swimming, and resistance exercises like lifting weights at the gym. So, which type of exercise produces more collagen? If you think about people who run a lot versus those who do weight training... I can give you a hint. I've been getting personal training (PT) lately, and strangely enough, the PT trainers at my gym all have great skin. Let's take a look at this study. It involved 61 middle-aged Japanese women.

who were divided into groups for aerobic exercise and resistance training (weight lifting) over 16 weeks. They analyzed how their skin changed before and after the exercise, as well as their overall body composition and blood samples. In the diagram, you can see that the women in the aerobic exercise group showed increased skin elasticity and increased collagen in the upper dermal layer. However, the group that did resistance training also showed significant thickening of the entire dermal layer. Today, I delved a bit deeper, and to summarize. Exercise increases collagen in the dermis. Among the types of exercise, while aerobic exercise is beneficial, resistance training generates more collagen. If you ask, Then how exactly should I exercise? the study provides some guidance. The groups in the study exercised for at least 4 months and did so at least twice a week. So, based on this study, exercising for just a day or two isn’t enough. Consistent exercise over at least three months

will gradually change the structure of the dermis, and exercising at least twice a week is recommended. But is exercise always good for your skin? While preparing for this YouTube video, I watched other doctors' YouTube videos and found mixed opinions. Some doctors said exercise improves skin, while others mentioned that it can worsen acne, cause dark spots, and have other negative effects. That's correct. Let's take a closer look at the negative effects of exercise on the skin. First, something quite obvious. When we exercise outdoors, we're frequently exposed to UV rays. What happens then? Naturally, skin pigmentation can darken, and prolonged UV exposure can reduce collagen production in the dermis. So, should we avoid exercising because we're afraid of UV rays? As I mentioned earlier, exercise itself is beneficial for skin health. While exercising outdoors has its downsides due to UV exposure, we can address this issue. Wearing hats or using sunscreen can help mitigate these negative effects, allowing us to reap the benefits of exercise.

Exercising excessively can increase the production of free radicals. A prime example is engaging in strenuous exercise for two hours. What could that be? Marathons. Marathon runners often appear older than their non-running peers of the same age. This is due to the increased free radicals. However, we are not professional athletes. The time we spend exercising each week is minimal. Although free radicals do increase during exercise, they naturally decrease afterward. In the long term, the benefits of exercise outweigh the negatives, so it's good to exercise. Additionally, we can somewhat control free radicals. Consuming vitamin C before and after exercise, drinking vegetable juice, eating antioxidant-rich foods, or taking vitamins can help mitigate this issue. Therefore, avoiding exercise out of fear of free radicals is not the right approach. Some patients also say, Doctor, when I exercise too hard, my acne gets worse. This is true. When you exercise, you sweat a lot and your sebum production increases.

When sweat and sebum mix, they can clog your pores. Especially for those who produce more sebum, it’s essential to thoroughly cleanse your skin after exercising. This is something we can easily manage, so avoiding exercise out of fear of worsening acne is also not the right approach. I did mention that there are some negative aspects of exercising, but as I explained earlier, these are aspects we can control. Therefore, I don't agree with the notion that exercise makes your skin worse. Finally, there is one more thing I want to emphasize. When we exercise, we sweat, which can lead to dehydration. Until dehydration becomes severe enough for us to feel it physically, we might not even realize we're dehydrated. So, don't forget to drink plenty of water while exercising. Why is water important? Adequate hydration is crucial for optimizing the function of all our cells. Also, drinking enough water activates kidney function, helping to eliminate various waste products and toxins from the body quickly.

Dehydration can also trigger inflammation, as reported in several studies. Therefore, by staying hydrated during exercise, we can reduce the risk of inflammation. Water might seem insignificant, but as I've mentioned several times, it's crucial to stay hydrated before you feel thirsty during exercise. When you exercise, you're inevitably moving your muscles and causing some muscle damage. This is actually necessary. Through planned muscle damage, some muscle cells are broken down, and myoblasts, I love fibroblasts in the muscles will create new muscle fibers. These new muscle fibers will be more numerous than the ones that were damaged, making our bodies more muscular and toned. So, what’s important for this process? Adequate nutrition is essential. Especially after exercising, protein intake is very important. For an average adult male, the recommended daily intake is about 60-70g of protein. If you've exercised, done weight training, or had a strenuous aerobic workout, some of your muscle fibers will have been stimulated.

Therefore, you should consume slightly more than the daily 60-70g recommendation. Proper protein intake is crucial for muscle growth and the improvement of dermal collagen, which is also a protein. To effectively improve your skin through diligent exercise, it's sufficient to consume high-quality protein. To summarize, numerous studies have already reported that dermal collagen increases through exercise. While there are negative aspects like UV exposure and clogged pores, these are manageable. By effectively controlling the negative aspects of exercise and diligently working out, you might not achieve results as dramatic as a Thermage treatment, but you'll still see improvements in your facial skin without needing to visit a dermatologist frequently. This was Dr. Phelps Yoo Dongki, your dermatologist. Thank you.

피부나이 젊어지는 확실한 방법! 운동하면 피부 좋아지나요? 운동하면 얼굴의 콜라겐이 증가하는 이유

(채널 소개)
 - 어바인피부과 피부과전문의 닥터펠프스 유동기원장입니다. 
 - 피부과 정보의 무분별한 홍수 속에 전문적인 내용을 쉽게 설명하는 채널을 추구합니다.

(유투버 소개)
 - 어바인피부과 대표원장
 - 서울대학교 피부과 전문의
 - 서울대학교 피부과 전공의
 - 서울대학교 의과대학 의학석사
 - 전) 서울대학교 의과대학 특성화과정 강의교수
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(수상 내역)
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(연락처)
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닥터펠프스 피부과전문의

운동이 피부 건강에 미치는 영향

운동은 피부에 긍정적인 영향과 부정적인 영향을 모두 미칩니다.

운동은 혈액 순환을 개선하고 항산화 효소를 활성화하며 성장 호르몬과 사이토카인의 분비를 증가시켜 피부에 도움이 됩니다.

또한 운동은 스트레스를 줄이고 진피의 콜라겐 형성을 촉진하며 피부 노화를 지연시키는 것으로 나타났습니다.

운동이 콜라겐 생성에 미치는 영향

IL-15는 피부의 섬유아세포를 활성화하여 콜라겐 생성을 증가시키고 피부를 더 건강하게 보이게 합니다.

일본 중년 여성을 대상으로 한 연구에 따르면 유산소 운동과 저항 운동 모두 콜라겐을 증가시키지만, 저항 운동이 더 많은 콜라겐을 생성하는 것으로 나타났습니다.

최적의 결과를 얻으려면 일주일에 두 번, 최소 4개월 동안 꾸준히 운동하는 것이 좋습니다.

운동은 피부 건강을 위해 권장되지만 여러 가지 효과가 있을 수 있습니다.

야외 운동은 피부를 자외선에 노출시켜 색소 침착을 유발하고 콜라겐 생성을 감소시킬 수 있습니다.

과도한 운동은 활성산소를 증가시킬 수 있으며, 운동 중에는 일시적으로 증가하지만 운동 후에는 자연적으로 감소하므로 운동의 장기적인 이점이 단점보다 더 큽니다.

운동이 피부와 근육 건강에 미치는 영향

땀과 피지는 모공을 막을 수 있으므로 특히 피지 분비량이 많은 사람은 운동 후 피부를 깨끗이 클렌징하는 것이 중요합니다.

운동 중 수분을 유지하는 것은 세포 기능, 신장 활성화, 염증 감소에 중요합니다.

운동 후에는 적절한 영양 섭취, 특히 단백질 섭취가 근육 섬유 회복과 성장을 위해 필수적입니다.

근육 성장과 피부 개선을 위한 단백질의 중요성

근육 성장과 피부 콜라겐 개선을 위해서는 하루 60~70g 이상의 단백질을 섭취하는 것이 필수적입니다.

양질의 단백질 섭취와 부지런한 운동을 병행하면 피부 건강을 효과적으로 개선할 수 있습니다.

자외선 노출이나 모공 막힘과 같은 운동의 부정적인 측면도 있지만, 꾸준히 노력하면 잦은 피부과 방문 없이도 얼굴 피부가 눈에 띄게 개선될 수 있습니다.