The effect of exercise on the skin: beyond "good blood circulation"
A 2014 study at McMaster University showed that when sedentary individuals over 40 years old were subjected to a regular exercise program for 3 months, aging markers measured in skin samples decreased to levels similar to those in the 20-30 age range. This cannot be explained by blood circulation alone; myokines (irisin, IL-6, BDNF) secreted from muscles reach all tissues and give an anti-aging signal.
Muscle mass and facial volume
With age, sarcopenia (muscle loss) begins; after the 40s, 0.5-1% of muscle can be lost per year. This affects both body volume and the main supportive muscles in the face. In a person who loses muscle, the face sags faster; no matter how much filler or thread is applied, the weakness of the basic structure continues.
Resistance training (weightlifting, bodyweight exercises) preserves and increases muscle mass. 2-3 days a week, 45-60 minutes of resistance training is the primary tool for sarcopenia protection after the 50s. Adding it to cardio is essential - just running does not stop sarcopenia.
Weekly movement prescription
- 150 minutes of moderate-intensity cardio (walking, cycling, swimming)
- 2-3 days of resistance training (all major muscle groups)
- 1 day a week of "daily mindfulness" - walking, nature, fresh air
- Target 8-10 thousand steps a day
- After 45-60 minutes of sitting, stand up and stretch
- 1-2 high-intensity interval training (HIIT) sessions per month