Running, lifting weights, walking and yoga can do wonderful things for your muscles, cardiovascular system and mental health. When complemented by a solid skin care routine and other healthy habits, regular physical activity can improve your complexion, too.

Don’t worry, there is no need to commit to a strenuous or rigorous workout plan to reap the beautiful skin benefits of exercise! Consistent movement is the goal. If you’re not already, begin with at least 30 minutes of activity a day. Start by jumping rope, strolling around the neighborhood or practicing a few yoga poses. Then, gradually add in a few longer sweat sessions throughout the week.

A moderate level of activity performed three to five days a week for 30 to 45 minutes at a time is enough to benefit your whole body, including your skin. But, it’s frequency that will make the biggest difference! Regularly schedule time for a physical activity of your choice. Give yourself permission to move your body and to be thankful for all you can do.

For even more motivation, check out these six connections between exercise and skin health.

1. Improves Circulation

Exercise promotes increased circulation throughout the entire body, which creates a flushing response and opens up the cells. This dilation provides more oxygen and nutrients to nourish the skin, promote growth and repair the cells. It also removes cellular debris and waste, such as free radicals, helping to reduce inflammation throughout the body.

2. Reduces Stress

Have you ever noticed increased breakouts during a time of stress? Stress can take a toll on your whole body and your skin. While stress is common and often inevitable, chronic stress negatively impacts your skin. Fortunately, exercising can relieve stress by releasing endorphins. Exercise buffers the effects of stress and reduces levels of stress hormones such as cortisol and adrenaline.

3. Tones Muscles

A good workout can assist your body by keeping your skin firm and supple. Naturally, the more muscle tone you have, the healthier your skin will look and feel. Better support from stronger muscles and increased muscle tone will lead to firmer looking skin as well!

4. Boosts Collagen

Collagen is a protein essential for skin health. Not only does it keep the skin looking plump and youthful, but it also aids in wound healing. Unfortunately, collagen production starts to decline with age, causing wrinkles and other signs of aging—that’s where exercise comes in! One of the benefits of working out is that it helps boost collagen production. So, not only can exercise reduce the appearance of existing wrinkles, but it can also help prevent new ones from forming.

Related: How to Implement Biophilia Exercise into Spa Spaces

5. Moves Lymph

Your lymphatic system is considered your second circulatory system, as it is the sanitation and recycling system of the body. Lymph depends on muscle movement as the avenue to naturally move and flush out fluid and waste. Since it is not propelled by a master pump, like the heart, its flow relies on the pulsing of nearby arteries, skeletal muscles and breathing. The more you move your body, the more your muscle contractions will create an intrinsic systemic lymphatic response.

6. Creates a Natural Glow

Surprisingly, sweat is fantastic for clearing skin! Perspiration naturally purges your body of the waste, debris and excess oil that can potentially lead to breakouts. It also allows your skin to start producing more of its natural oil, which helps your complexion to look healthy and naturally moisturized. Remember: It’s still important to gently cleanse after sweating to maintain a healthy and radiant glow.

Those looking for a way to keep skin looking its best need to add exercise to the mix. Exercise does not have to equal athleticism either. Health is a much larger picture that goes far beyond physical attributes and characteristics.

Reframing your view of exercise as an opportunity to feel good and use your body’s capabilities can make all the difference. On an evening walk, for example, you may discover the way bright bursts of sunlight illuminate leaves on the trees. Or, you may appreciate how good it feels to peel off sweat-soaked clothes and step into a soothing shower after a yoga session. It’s daring yourself to leap with boldness into a chilly lap pool, or observing your capacity to fill your lungs with air, grasping the gift of being alive. Whatever option you choose, rest assured that your body (and skin) will thank you.

Megan Jones is a licensed esthetician and writer with a passion for teaching skin health, self-love and holistic living. She currently nurtures faces at Clove Skin Studio in Kansas City, Missouri, where her enthusiasm for wellness, creativity and beauty ensures a wholesome facial experience for everyone.