Ok, let’s get real for a minute: I’ve always had a bit of a love-hate relationship with exercise. You know how it is—I’d join gyms, sign up for classes, I’d even had personal trainers in the past. But somehow, I just couldn’t stay consistent long enough to actually see those changes everyone raves about. I’d hear people talk about how exercise was a game-changer for their skin, energy, and mood, and I’d think, “Yeah, okay, but how much of a difference can it really make?” Like are you guys all just exaggerating?

It wasn’t until earlier this year that I had a lightbulb moment and realised that, even though I was ticking most of the boxes for good health—eating well, getting enough sleep, following a tailored skincare routine, and managing my stress—there was one thing I wasn’t prioritising: exercise.

How exercise helped my skin

So, let me share a little backstory. I have PCOS, and while it’s manageable the majority of the time. (Honestly, I don’t really notice huge symptoms of the condition much anymore). But when it does flares up, I know it. My cycles get longer, I deal with more period pain, and—yep—you guessed it—acne starts to reappear.

Now, I do practice what I preach. And because I have PCOS, I do regular check-ins each year to see how I’m doing. In April 2024, I did my usual blood tests and a stool test, and the results were eye-opening.

My PCOS was flaring.

My blood glucose and insulin were high, my testosterone levels had gone up again, and my cholesterol was elevated. To top it off, my gut was out of whack with an overgrowth of bacteria and poor digestion.

My symptoms weren’t anywhere near as bad as they have been in the past. But if I’m being completely honest, I was feeling sluggish, bloated, and, well, just meh.

This is when it clicked—I was already doing so many of the right things, but one big piece was missing: exercise. It was time to take this whole exercise thing seriously.

Fast forward to July 2024 (yes it took me this long to actually action exercise), I committed to a new exercise routine. I decided to mix it up with Pilates, strength training, and a bit of walking (maybe a run here and there). I committed to being consistent—something I hadn’t done before—and here’s what happened.

1 Week In: The All-Too-Familiar “When Will I See Results?” Struggle

One week in, I was doing that typical thing we all do when we start something new—obsessing over when I’d see changes. I was Googling “how long until I see results with exercise” (no shame, we’ve all been there). I started to wonder if I was wasting my time or if exercise was really that transformative. I think this was probably my brain feeling uncomfortable about the change and telling me to stop.

But, I decided to take my own advice—the same advice I give to my clients about nutrition. We often expect changes to happen overnight, but in reality, it usually takes about 3 months to see significant results from consistent changes, whether it’s skincare, nutrition or exercise. That’s when your body starts to really adapt and transform. So, I dialled back my expectations and reminded myself that this was a long game. I kept going.

6 Weeks In: I Felt Better, But It Wasn’t Just About My Skin

The first thing I noticed after sticking with it for about 6 weeks was that my mood improved. I wasn’t as anxious, I had more energy, and I felt lighter—both physically and mentally.

And here’s where it gets interesting: my bloating reduced! I hadn’t even realised how uncomfortable I’d been feeling until I started moving regularly.

3 Months In: Periods and Skin Started Improving

Around the 3-month mark, I really started noticing changes, especially with my periods. Prior to exercise, my cycles were anywhere between 34-40 days. But after a few months of being consistent with my workouts, my cycle became regular at 33 days—like clockwork. For anyone with PCOS, you know that’s a huge win. Regular periods felt like a sign that my hormones were balancing out.

And then I started to notice a change in my skin. My skin looked clearer, more radiant and more hydrated. I was still eating well, following my skincare routine, and managing stress, but exercise seemed to be the final piece of the puzzle that tied everything together.

6 Months In: Real, Visible Changes

By the 6-month mark, things were really clicking. I wasn’t overweight, but I had definitely lost muscle mass over the years from a lack of consistent movement. Also, to my fellow PCOS-ers, you know the struggle of that little pouch we get on the bottom of our stomachs. It’s usually driven by insulin resistance and hormonal imbalances. And clearly, the consistent exercise was really balancing those things out.

Now, I was seeing visible changes in my physique. My muscles were more defined, my stomach had become flatter and I felt more mobile, flexible, and strong. I was no longer getting out of breath when I ran up a few flights of stairs— that feeling of being winded just from a few flights? Gone.

My posture had also improved, and I was no longer dealing with the back aches that I thought were just from sitting at my laptop all day.

It wasn’t just about looking different either. I genuinely felt more vibrant and healthier. I had more stamina, and I was moving more easily in my daily life.

How Exercise Helps with Skin Health

Now you’ve heard my story, let’s get into how these benefits happened for me. Why is consistent exercise actually that transformative?

The benefits of exercise on hormones

Exercise has a profound effect on our hormones, and if you have PCOS, this is where it can make a real difference.

For one, exercise helps with insulin sensitivity. People with PCOS often struggle with insulin resistance, meaning our bodies don’t process insulin as efficiently, which can lead to higher blood sugar levels. High blood sugar can trigger more androgen production (the male hormones that cause acne), making hormonal breakouts worse. But, regular exercise helps the body use insulin more effectively, which in turn can lower testosterone levels and reduce acne.

It also helps to regulate cortisol (the stress hormone), which is a huge deal when it comes to both PCOS and acne. High cortisol levels can contribute to both hormonal imbalances and skin flare-ups, so exercise is an excellent way to keep that in check.

How exercise helps with skin hydration and inflammation

Another reason exercise has been a game-changer for my skin is because it helps with the lymphatic system. The lymphatic system is responsible for removing waste and toxins from the body. It also helps with skin hydration by helping with the absorption of fats and regulating fluid levels. Unlike the cardiovascular system, the lymphatic system doesn’t have a pump to help move things along. That’s why movement is crucial—it stimulates the lymphatic system, helping it clear out toxins and reduce inflammation in the skin.

This was another reason why I noticed my skin improving. By improving circulation and supporting my lymphatic system, exercise helped to keep my skin clear, glowing and hydrated.

Exercise, gut health and your skin

I bet you didn’t realise how much exercise affects your gut health?

A more obvious benefit might be that regular exercise helps to stimulate gut motility. This is how things move through your digestive tract, so it helps to reduce the risk of constipation and bloating by stimulating intestinal contractions. But, exercise can directly impact the gut microbiome, isn’t that amazing? Research has found that exercise can help to increase good bacteria in the gut, and increase diversity. Both of these are essential for healthy skin.

Why Exercise Matters for Your Skin (and Health)

If you’re struggling with acne—especially if it’s hormonally driven like with PCOS—you might be wondering how exercise can really make a difference. But let me tell you, I’ve experienced first-hand how much of a difference consistent exercise makes. I’m now that person who can’t skip a workout because I feel the negatives. Honestly, I never thought I’d say that. I’ve even stuck with an exercise routine while on holiday!

So, if you’ve been putting off exercise or haven’t been able to stick with it, I totally get it. You don’t have to go hardcore with it. Even starting with small steps, like daily walks or a couple of strength training sessions a week, can make a huge difference.

If you’re someone who has your exercise in check but still struggling, maybe it’s something internal you need more help with. This is something we can work on together during our 1:1 sessions.