How Fitness Provides Health & Beauty Benefits


Exercising Helps Nourish Skin Cells

Exercising Helps Nourish Skin Cells

Most of us know that exercise is good for the heart, lungs, and overall physical health. Virtually every exercise has the potential to give you a mood boost. Exercise is also important for healthy skin. Being physically active increases blood flow, helps nourish skin cells and keep them vital. “Blood carries oxygen and nutrients to working cells throughout the body, including the skin”*

There are different levels of exercises. Moderate aerobic exercise includes activities such as brisk walking and swimming. Vigorous aerobic exercise includes activities such as running, strength training and aerobic dancing. Strength training can include use of weight machines, your own body weight, or activities such as rock climbing.**

The general exercise goal, is to include at least 30 minutes of physical activity every day.  

If you are not a fan of exercising at the gym or attend group exercise classes, here are simple body weight exercises you can do at home with your moderate aerobic exercises.


Planking engages multiple muscle groups at the same time and helps core strengthening.

Planking engages multiple muscle groups at the same time and helps core strengthening.


~ Helps tone your stomach

~ Increase flexibility in your posterior muscle groups

~ Certain types of planks, including side planks will help improve your balance

~ Since planks strengthen your core, it will help with back pain

Here’s a link explaining the different plank variations:


Here’s a link of more advanced plank variations:


Squat exercises engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs. Image Cr:  Get Healthy U

For your Legs: Squat exercises engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs.


~ Glutes: helps to tighten and lift your butt

~ Core: result is a tighter, flatter abdomen and a stronger lower back.

~ Improve your flexibility

Four helpful tips to do proper squats:

~ Make sure your knees track over your toes. Don’t let your knees cave in to the center, engage your inner thighs and quads.

~ Keep your chest lifted, shoulders down, abs tight.

~ Don’t round your neck. Avoid looking down and keep your eyes looking straight ahead.

~ Get deep.  The goal is to go for parallel which will deeply engage your thighs, hips and glutes

~ Start without weights and build from there.  If you’re working out from home, use bottle waters to provide weight resistance.  

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Push Ups

Push-ups help you focus on your arms, abs and your lower body, all at the same time. They train your muscles to work together and become stronger.


~ Help with balance and stability

~ Strengthen and tone your upper body muscles

~ Improve posture

~ Improves your cardiovascular system

Half Bridge

Source: Nechika

It stretches the spine, the back of the neck, thighs, and the hip flexors (front hip joints)


~ Since the exercise also opens the chest and shoulders, it increases lung capacity

~ Helps tone lower stomach

~ Since your heart is higher than your head in this pose, it is considered less strenuous and a mild inversion

~ The benefits of inversions are relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression

Helpful tips to do proper half bridge exercises:

~ Lie on your back with your knees bent.

~ Squeeze your butt and abs and raise your butt and hips as high as you can while still keeping your shoulders on the ground.

~Hold for one second, then lower down.


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Other Helpful Videos:

If you decide to add weights as part of your regular workouts, here is a helpful YouTube channel by Coach PJ Neslter, providing a number of different exercises that many people do wrong and shows us how to do them correctly for the best results and help prevent injuries.  

For those who want to improve their glute muscles, we found this video showing viewers what we do wrong and how to do three proper exercises to help build muscle glutes.

Post Workout Beauty Tips

After you complete your workout, make sure to wash your face and neck with a gentle cleanser and moisturize to prevent dry sweat clogging your pores that may lead to acne breakouts. 

Stay hydrated by drinking water after your workouts as it is essential to maintain the optimum skin moisture to deliver essential nutrients to the skin cells.  

*Source: Dermatologist Marmur

**Source: Mayo Clinic


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