Does Exercise Reduce Oily Skin and Acne? (Oily Skin For Beginners)

by | May 5, 2023

Moderate exercise can promote blood circulation, provide sufficient nutrition and oxygen for the skin, reduce oil secretion and acne, and help maintain skin metabolism and elasticity. However, if you choose an inappropriate exercise method, it will aggravate oil secretion and acne, which will hurt the skin. Through a scientific exercise program combined with proper skin care methods, we can effectively improve oily skin and acne problems and create healthy, beautiful skin.

Oily skin is a skin type caused by excessive oil secretion by the sebaceous glands. It is characterized by enlarged pores, oily skin, and prone to problems such as blackheads and acne. Oily skin is most likely to become a breeding ground for acne, because excess oil and keratin can easily clog pores and cause bacteria to grow.

Exercise is divided into aerobic exercise and strength training, and these two types of exercise affect the skin differently.

The jogging pack. a group of friends jogging together through the city.

Aerobic exercise is very good for the skin, and proper aerobic exercise can significantly improve oily skin. Aerobic exercise has 5 main benefits for oily skin:

1. Promote blood circulation: Aerobic exercise can increase heart rate, speed up blood circulation, and better transport nutrients in the blood to skin cells. This helps maintain the health and vitality of the skin and prevents the appearance of skin problems. Skin looks more rosy and radiant after aerobic exercise.

2. Help discharge excess oil: During aerobic exercise, the body excretes excess heat and waste through sweating. During sweating, the oil on the surface of the skin is also removed, thereby reducing the risk of clogged pores and reducing the chance of acne.

3. Improve skin oxygen supply: Aerobic exercise can increase lung capacity and increase oxygen intake. Oxygen is an important factor to maintain skin metabolism, sufficient oxygen supply helps to accelerate skin repair and regeneration, and improve oily skin condition.

4. Reduce stress levels and reduce acne: Aerobic exercise can release endorphins and improve the body’s mood and mental state. Lowering stress levels can help lessen the effects of hormonal fluctuations on oil production, which can reduce acne breakouts.

5. Reduce the inflammation of acne: Aerobic exercise can improve the body’s immunity and antioxidant capacity, which helps prevent various skin problems. In addition, moderate exercise can also promote the skin to reduce the inflammation of acne and help eliminate acne.

Strength Training and Oily Skin

Male personal trainer training female client in gym

Strength training is an effective form of exercise that has multiple effects on skin health. Strength training has 4 benefits and 2 harms for oily skin:


1. Enhance skin elasticity: Strength training helps to enhance muscle strength and firmness, thereby improving skin elasticity. Improved skin elasticity helps reduce the appearance of wrinkles and sagging for firmer, healthier-looking skin.

2. Promote metabolism: Strength training can increase the basal metabolic rate and accelerate energy consumption in the body. This helps reduce oil buildup on the skin’s surface and reduces sebum production.

3. Improve resistance and reduce the risk of acne infection: strength training can enhance the body’s immunity and anti-infection ability. This helps reduce the risk of acne infections and improves skin health.

4. It is beneficial to improve posture and improve self-confidence: strength training can improve posture and make people look healthier and more confident. The improvement of self-confidence helps to reduce the stress of life, and indirectly reduces the oil and acne caused by stress.


1. Strength training and male hormones: Strength training will produce more male hormones, which will stimulate the skin to produce more oil. But the effect of moderate strength training on hormone levels is minimal. The key is to master the appropriate exercise intensity and time to achieve the purpose of healthy exercise.

2. Strength training and free radicals: Free radicals will be generated during strength training. Excessive free radicals will damage skin cells, induce inflammation, and produce acne. But moderate strength training can improve the body’s antioxidant capacity and effectively resist free radical damage. Therefore, moderate strength training is beneficial for skin health. Too much strength training can lead to more oil and acne.

Oilyskinbeauty Care oily skin illustration

Exercises for Oily Skin and Acne Sufferers

For people with oily skin and acne, choosing the right workout is key. Here are three workouts for this skin type:

1. Combine aerobic exercise and strength training: Aerobic exercise and strength training are both beneficial to skin health, and combining the two can improve the effect of exercise. For example, you could start with 30 minutes of cardio, such as jogging or cycling, followed by 20 minutes of strength training, such as weightlifting or pull-ups. This form of exercise increases blood circulation, improves oxygen supply to the skin, and lowers stress levels, which effectively reduces oil production and acne.

2. Yoga: Yoga is a full-body exercise that can not only enhance muscle strength, but also improve flexibility and balance. The deep breathing and meditation practices of yoga can help lower stress and lessen the effects of hormone fluctuations on the skin. In addition, yoga can promote blood circulation, improve skin metabolism and oxygen supply, and improve oily skin and acne problems.

3. Swimming: Swimming is a low-impact, full-body exercise that puts less stress on joints and muscles and is suitable for people of all ages. Swimming can improve cardiopulmonary function, promote blood circulation, enhance immunity, and help reduce the inflammation of acne. Additionally, the pressure in the water helps to drain excess oil from the skin’s surface, improving oily skin conditions. Please note that you should wash your skin in time after swimming to prevent the chemicals in the swimming pool from irritating the skin.

A person in a black swimsuit and a green swimming cap swims in a swimming pool.

Note, Avoid Excessive Exercise.

As mentioned earlier, excessive exercise can aggravate skin problems. Excessive exercise can cause the sebaceous glands to secrete too much oil, leaving even more oil on your face. In addition, excessive exercise can increase inflammation, which can lead to redness, sensitivity, and aggravation of acne.

In order to keep the skin healthy, we should avoid excessive exercise, reasonably arrange the intensity and time of exercise, and make exercise a good auxiliary means to improve skin condition.