Eczema and Exercise: Staying Active Without Aggravating Your Skin

Exercise is essential for overall well-being—it boosts your mood, strengthens your immune system, and helps manage stress. But for people with eczema, breaking a sweat can also break the skin barrier. The heat, friction, and perspiration that come with physical activity can easily lead to itching, stinging, redness, or full-blown flare-ups.

If you’ve ever cut a workout short or avoided exercise altogether because of skin discomfort, you’re not alone. The good news? With the right routine and precautions, eczema and exercise don’t have to be at odds. In fact, regular activity can even improve eczema outcomes—when done right.

In this guide, we’ll explore how to stay active without aggravating your skin, from pre-workout prep to post-gym recovery.

How Exercise Affects Eczema

Eczema, also known as atopic dermatitis, is a chronic skin condition characterized by a damaged skin barrier and an overactive immune response. Physical activity can both help and hinder eczema, depending on how it’s managed.

Exercise Triggers That Can Aggravate Eczema:

• Sweat: Contains salt and urea that can sting broken or sensitive skin
• Heat: Raises body temperature and increases itchiness
• Friction: From tight clothing or repetitive movements
• Allergens: Pollen, dust, or chlorine in workout environments
• Stress: Intense physical exertion can spike stress hormones in some people

But the Benefits Outweigh the Risks:

• Reduces overall inflammation and cortisol levels
• Improves sleep quality and mood stability
• Enhances immune function, aiding long-term skin health
• Boosts self-esteem and mental well-being, often challenged by visible eczema

A 2017 NIH study found that regular low-to-moderate intensity exercise significantly reduced eczema symptoms in adult participants over a 12-week period—especially when paired with barrier-supportive skincare.

8 Tips to Exercise Safely with Eczema

1. Choose the Right Fabric

Avoid tight, synthetic clothing that traps heat and moisture. Instead, opt for:

• Loose-fitting, breathable cotton or bamboo blends
• Moisture-wicking but non-abrasive athletic gear labeled “eczema-friendly”
• Seamless designs to reduce chafing and friction

If possible, test clothing before a full workout to ensure it doesn’t irritate sensitive areas like inner elbows, knees, or the neck.

2. Create a Pre-Workout Skincare Barrier

Before exercising, apply a light layer of fragrance-free, non-comedogenic emollient to sensitive areas to reduce friction and lock in hydration. Avoid heavy ointments that trap too much heat.

NellaDerm’s NovaNella Stick is ideal for active use—lightweight, fast-absorbing, and clinically formulated to protect without clogging pores.

3. Stay Cool During Workouts

• Exercise in cool, shaded, or air-conditioned environments
• Avoid peak heat hours if training outdoors
• Use a cool damp towel to dab sweat off instead of wiping
• Hydrate well—both internally and externally (carry water + facial mist)

Keeping your body temperature regulated is one of the most effective ways to prevent flare-ups during physical activity.

4. Modify Your Movement

Choose exercises that minimize friction and overheating:

• Low-impact options: yoga, pilates, swimming, cycling
• Interval training with breaks for cooling down
• Avoid prolonged repetitive contact (like long-distance running if it causes chafing)

That said, don’t be afraid of sweat—just be prepared to manage it effectively.

5. Shower Immediately After Exercising

Sweat left on the skin can irritate and dry it out. As soon as you’re done:

• Rinse off with lukewarm (not hot) water
• Use a gentle, non-foaming, fragrance-free cleanser
• Pat skin dry with a clean towel—no rubbing
• Reapply a soothing moisturizer or barrier repair cream within 3 minutes of drying. Check out our recent blog about the 3-minute rule. 

6. Be Mindful of Pool and Gym Environments

• Chlorine can dry or irritate eczema-prone skin. Rinse thoroughly after swimming and apply a post-swim emollient.
• Wear flip-flops to avoid foot infections in shared showers
• Bring your own towel and mat to avoid allergens or detergent residues

If possible, choose saltwater pools over chlorinated ones—they tend to be gentler on sensitive skin.

7. Track Patterns and Adjust

Keep a log of:

• What exercises you did
• The environment (indoor/outdoor, temperature)
• Any new gear or skincare products used
• When/where flare-ups appeared

This helps you identify specific triggers and adapt accordingly.

8. Don’t Let a Flare Stop You Entirely

You can still stay active during mild flares—just reduce intensity, adjust clothing, and avoid triggering environments. Severe flares may require rest and topical treatment, but complete inactivity can actually worsen long-term eczema control.

Best Workouts for Eczema-Prone Skin

While everyone’s skin is different, the following activities are generally well-tolerated by those managing eczema:

Yoga or Stretching

• Reduces stress and inflammation
• Gentle on the skin
• Breathwork improves overall body regulation

Stationary Biking

• Low-impact
• Indoors and climate-controlled
• Limited skin contact/friction

Swimming (with precautions)

• Hydration-rich environment
• Low sweat retention
• Be sure to moisturize immediately after chlorine exposure

Walking or Hiking (in mild climates)

• Natural, meditative movement
• Easy to layer breathable clothing
• Can be adjusted to your energy and comfort levels

Q&A: Eczema and Exercise

Q1: Is it okay to work out during an eczema flare-up?
Yes, but with caution. Opt for light movement, avoid triggers like heat or tight clothing, and apply calming skincare before and after.

Q2: Can sweating make eczema worse?
Sweat itself isn’t harmful, but when it evaporates and leaves salt on broken skin, it can sting and cause inflammation. Managing temperature and washing off quickly is key.

Q3: What should I do if my gym’s soap irritates my skin?
Bring your own fragrance-free cleanser and moisturizer. If you feel comfortable, ask staff if there are accessible options for sensitive skin.

Final Thoughts

Managing eczema and exercise is about balance—not avoidance. With a personalized plan and a little preparation, you can move your body in ways that support both your skin and your health.

Don’t let eczema sideline your goals. From yoga to weightlifting, every movement is possible when you listen to your skin, adjust your approach, and protect your barrier.

For everyday protection that works before, during, and after workouts, explore NellaDerm’s eczema-safe skincare collection—built to keep you active, confident, and flare-free.