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I truly love walking. Since I was 10 years old, I used to walk a long distance just for fun. The same holds true today. I have olive skin and my skin tans so easily from heat, not to mention from direct sun exposure. I tried everything, wearing sunscreen and reapplying every 30 minutes, wearing HUGE hat, walk early morning, or late afternoon...nothing helped to avoid sun damage/pigmentation. Absolutely NOTHING!
Based on the fact that I am a skin care specialist :-), I treat myself periodically with chemical peels, microdermabrasion, LED light treatments. Also, I keep a good home skin care regimen to treat my skin darkening due to HEAT and sun exposure. Unfortunately, the great results I get from the skin treatments do not last for long because my outdoor walking habit, which is great but not for my skin.
Here are few articles will explain the correlation between exercise and great healthy looking skin. At the end I will have other exercise alternatives that I used, which worked great for me.
Regular exercise is one of the keys to healthy skin. "We tend to focus on the cardiovascular benefits of physical activities, and those are important of course. But anything that promotes healthy circulation also helps keep your skin healthy and vibrant," says dermatologist Ellen Marmur, MD.
If you have dermatological conditions such as acne rosacea, or psoriasis, you may need to take special care to keep your skin protected while exercising . But don't let skin problems prevent you from being active. Here's why.
By increasing blood flow, exercise helps nourish skin cells and keep them vital. "blood carries oxygen and nutrients to working cells throughout the body, including the skin," says Marmur.
In addition to providing oxygen, blood flow also helps carry away waste products, including free radicals, from working cells. Contrary to some claims, exercise doesn't detoxify the skin.
The job of neutralizing toxins belongs mostly to the liver" But by increasing blood flow, exercise helps flush cellular debris out of the system,". You can think of it as cleansing your skin from the inside.
Exercise has also been shown to ease stress. "And by decreasing stress, some conditions as acne and eczema that can be exacerbated by stress can show some improvement," says Brian B. Adams, MD.
Studies show that the sebaceous glands, which produce oil in the skin, are influenced by stress hormones. Regular exercise helps tone muscles, of course. That doesn't have a direct affect on skin, dermatologists say. But firmer muscles definitely help you look better overall.
For all its many benefits, however, exercise outdoors can pose risks to your skin, sun damage, pigmentation, sun spot, liver spots, melasma, melanoma, freckles, acne, etc.
"I knew something was up when my patients with melasma, who swore they were slathering on sunscreen and fading creams religiously and staying out of direct sunlight, found the dark patches and blotchiness on their faces were getting no better," says Shasa Hu, M.D.
The more I looked into it, the more it became evident that regular exposure to high temperatures appeared to be inducing oxidative damage and boosting melanin production in a way that was very similar to how UV rays cause hyperpigmentation. The best advice is to avoid exercising outside during peak sun time.
For years, dermatologists have talked about the damage linked to UVA and UVB rays. "It's as if someone roped off just those two wavelengths from the rest of the cascade of light. But we are also regularly exposed to visible light and infrared radiation [which heats the skin] and are just now starting to understand that the whole spectrum affects the skin," says Neal Schultz, M.D.
So what is happening physiologically? "One theory is that heat causes blood vessels to dilate, which ups inflammation and triggers melanocytes to produce more pigment," says Marie Jhin, M.D., a dermatologist.
This heat-pigment link may be one reason why some patients suffer hyperpigmentation after laser treatments; people whose skin tone has more pigment (typically those of Asian, Hispanic, Indian, and Middle Eastern descent) and everyone with melasma/dark skin discoloration seem most vulnerable.
How to Even Out Your Skin Tone with Microdermabrasion, Micro-Needling, LED light Treatments and Peels
Researchers at Seoul National University College of Medicine say heat can also inhibit the skin's ability to protect and repair itself. Heat can lower antioxidant levels and raise proteins that break down the skin's spongy collagen supply, causing fine lines and sagging.
Sunburns increase skin cancer, risk and rapidly age the skin, erasing any benefits your skin might get from exercise. The best advice is to avoid exercising outside during peak sun time.
The Duke University Medical Center found that a brisk 30-minute walk or jog three times a week was just as effective as antidepressant medication in relieving the symptoms of major depression in middle-aged and elderly people.
It is increasingly obvious that one of the best ways to maintain good health is through physical activity. Regular participation in exercise has been shown to be helpful in the prevention of such killers as heart disease, cancer, and diabetes. Exercise also helps to control weight. (According to the latest research, one out of three Americans is obese.). And because exercise helps to strengthen muscles and bones, it can even decrease your risk of developing diseases such as osteoporosis and arthritis.
Exercising for a sustained period of time is still the best way we know to make improvements in your cardiorespiratory fitness. But for many, exercising for long periods of time can be intimidating. And most of us experience days when unforeseen events throw off our schedules and prevent us from having a solid block of time for exercise.
Significant health benefits can be realized by simply ceasing to sit and starting to move. The risk of developing heart disease, high blood pressure, non-insulin-dependent diabetes, and colon and breast cancers can be reduced just by becoming more physically active.
So walking may be the EASIEST form of physical exercise. Packed with health benefits, walking has all of the hallmarks of physical exercise: it can be performed at low or moderate intensity, it’s easy on joints, it has a low risk of injury, and it’s easy to get started with.
I am not the only ones who think walking is ideal exercise for most people.
Many researchers think so too. Medical researchers have documented a number of clear health benefits to walking for everyone including the eight examples listed below.
Walking Can Be Just as Effective as Running
Walking Is Easier to Stick With
Walking Improves Cardiovascular Health
Walking Fights Weight Problems
Walking Boosts Your Immune System.
Walking Reduces Risk of Elderly Disability
Walking Prevents and Reduces Pain from Arthritis
Walking Can Add Healthy Years to Your Life
reference: shape.com, webbed.com, thecaregiverspace.org
So walking indoor is a great idea after all, which I have implanted for a long time. So either at home on my treadmill or at a health club. Few more reasons that I like to walk indoor; due to bad weather, allergies which I suffer from anyway, and of course safety. Also, many treadmills can keep track of heart rate, speed, time, calories burned, you can set the speed and the incline.
Which that will take us into treadmill safety precautions.
I like to have a speedy walk and steep incline on the treadmill to speed up the calories burned. Walking on a treadmill with an incline increases your heart rate, without the need of changing your walking speed. This means improved fitness and more use of your muscles. Since muscle burns more calories than fat, increasing your muscle will speed up weight loss. Walking on an incline also burns more calories compared to walking without an incline.
Being on the treadmill almost daily for a long time alert me to look for a way to protect myself from injuries After a long search, I found the treadmill safety waist belt which they call it connect me tight. I used it now for about 3 years..it is great and keeps me on the center of the treadmill without the worries of falling. Here is the link for that great product.
Yoga improves your blood circulation
Since most of us spend most of our day sitting down, it’s very important to get moving every now and then to improve our blood circulation. As you move through your vinyasas, your heart gets pumping and your blood starts flowing, allowing oxygen and nutrients to be delivered more effectively in your body. When you have poor circulation you may feel tired and cold. It can also result in dry skin or even hair loss.
Yoga improves your oxygen flow
Oxygen flow is so important because it is what helps get rid of free radicals and toxins from the body. Free radicals are mainly responsible for breaking down collagen and elastin which makes signs of aging like wrinkles and fine lines become pronounced.
Yoga improves your digestion
Certain poses such as coming into a twist helps to cleanse and kick start your digestive system. Just make sure to wait a few hours after your meal before your yoga class!
Deep breathing also helps to massage your digestive organs as well and stop you from feeling so bloated. Since there is a such a close link between your gut health and your skin’s appearance, improving your digestion can result in clearer, dewy skin.
Yoga helps lower stress
As someone who is constantly attached to my phone, yoga is my time to step away from the demands of life and practice self-care. Studies have shown that taking time away from work to decompress can lower your risk of developing high blood pressure or heart disease. And even when things get hectic and there is no time for me to attend a class, I make sure to practice my poses in the morning before I tackle the day or before bed to clear my mind.
I’ve also noticed that helps me sleep better too!
We make a great body oil that puts you in the right mind frame for a mindful practice. This is a product that I used to use in own yoga class to promote a sense of calm and relaxation. It has a very soothing scent which helps prep the mind and relax the body.
Yoga can tone your face (facial yoga)
You may have heard of something called facial yoga lately. Much like how we turn to yoga to tone our bodies, facial yoga helps prevent skin from drooping and sagging, keeping our face looking tight and tone as well. Facial exercises can help strengthen the muscles in your face and improve blood flow, restoring a youthful look to your face.
Yoga helps you feel emotionally balanced
By learning how to breathe better, you will quickly feel more emotionally balanced. It’s important to actively and regularly release negative emotions which can cause anger or stress which can lead to breakouts or skin pigmentation.
Yoga increases your energy
Exercising daily will gradually lead to increase energy levels, allowing you to be more productive on a daily basis and feel happier! reference blog 8 benefits of yoga for healthy skin.
Check out this great video to improve your blood circulation for better looking skin.
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