Social media has encouraged many people to look beyond just moisturizer and face cleanser for their skin care. While some people may have a 10-step care routine and others may have a 5-step care routine, there are some basic skin care tips that help everyone. Everyone has their own style to dress for gym. While some prioritize comfort with baggy gym outfits, others like to keep it stylish in gym sets along with make-up. But is wearing make-up while sweating it out a good idea? The internet is divided but we delved deep into the conversation and it is definitely not a good idea. A recent scientific study delved into the effects of wearing makeup during exercise, revealing potential detrimental consequences for skin health. Researchers observed that makeup can impede the skin's natural cooling and oil-balancing mechanisms, leading to a cascade of issues.

What Does The Study Tells Us?

In the study published by the Journal of Cosmetic Dermatology, participants who applied foundation to half of their face before a workout, experienced increased moisture retention in the makeup-covered areas. This phenomenon can contribute to clogged pores, acne breakouts, and dry skin, as the makeup traps sweat and dirt, preventing the skin from breathing and regulating its oil production.

Why Skin Needs to Breathe During Exercise

During physical exertion, the body's core temperature rises, triggering a physiological response to cool itself down. The sweat glands release moisture onto the skin's surface, which then evaporates, dissipating heat and maintaining optimal body temperature. However, when makeup is present, it can create a barrier that hinders the evaporation process. This can lead to increased skin temperature, discomfort, and potential skin irritations. Additionally, the combination of sweat, oil, and makeup can clog pores and create a breeding ground for bacteria, increasing the risk of acne breakouts and other skin problems.

Risks of Wearing Makeup at the Gym

The potential risks of wearing makeup during exercise are multifaceted. Firstly, the occlusion of pores by makeup can lead to the accumulation of dirt, oil, and bacteria, resulting in clogged pores and subsequent acne breakouts. Secondly, the occlusive nature of makeup can strip the skin of its natural oils, leading to dryness, irritation, and a compromised skin barrier. Thirdly, eye makeup, such as mascara and eyeliner, can irritate the delicate eye area, increasing the risk of infections.

Is There A Middle Ground?

While it is generally advisable to avoid makeup during exercise, some individuals may find that a minimal amount can enhance their confidence and motivation. In such cases, it is crucial to select non-comedogenic products that are less likely to clog pores. Additionally, it is imperative to remove makeup immediately after the workout using a gentle cleanser to prevent skin issues. Here are some tips to clean your face properly to avoid any infections or breakouts,

Gentle Cleansing

A gentle cleanser is essential for maintaining healthy skin. Choose a cleanser that suits your skin type and use lukewarm water to avoid stripping away natural oils. Massage your face gently in circular motions and rinse thoroughly to remove all traces of dirt and makeup.

Regular Exfoliation

Exfoliating your skin 2-3 times a week helps remove dead skin cells, revealing a brighter complexion. However, it's important to avoid over-exfoliation, as it can irritate the skin. Opt for a gentle scrub and use it sparingly to maintain a healthy balance.

Toning Your Skin

A good toner can help balance your skin's pH level, minimize the appearance of pores, and hydrate your skin. Choose an alcohol-free toner to avoid drying out your skin. Apply it to your face using a cotton pad, gently patting it in.

Daily Moisturizing

Choose a moisturizer that suits your skin type and apply it generously to your face and neck. Don't forget to use a moisturizer with SPF during the day to protect your skin from harmful UV rays.

Cleaning Your Tools

Regularly cleaning your makeup brushes and sponges is essential to prevent the buildup of bacteria. Use a gentle cleanser to wash your tools and allow them to air dry completely before using them again.

The FIFA World Cup 2026 has reignited debate about the longevity of two of football's greatest icons — Lionel Messi and Cristiano Ronaldo. Both are well beyond the age at which most footballers begin to decline, yet they continue to compete at the highest level of the sport.

Portugal superstar Cristiano Ronaldo is 41, while Argentina legend Lionel Messi will turn 39 later this month. Both will be playing in their sixth FIFA World Cup this year.

In an era when 30 was once considered the beginning of a player's twilight years, Messi and Ronaldo have helped redefine expectations, making it seem as though 40 is the new 30.

So what is the secret behind their remarkable longevity?

Experts point to a combination of disciplined nutrition, rigorous recovery routines, high-quality sleep, injury prevention strategies, genes, and years of consistent training that have helped slow biological aging and preserve elite athletic performance.

Speaking to HealthandMe, Dr. Prateek Kumar Gupta, Consultant Orthopaedics and Sports Surgeon at Sir Ganga Ram Hospital, New Delhi, said exercise may be key to their longevity and agility.

“The exercise can condition and improve the cardiovascular system and musculoskeletal readiness, which optimizes body fitness and can reduce time-related decay in the system and may delay age-related changes to a certain extent,” Dr. Gupta said.

“After the age of 35, strict discipline for target-based training, routine exercise programs, good nutrition, and complete focus on the game are a few things that athletes do to maintain their peak performance,” he added.

Ronaldo's Biological Age Shocked Even Him

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The 41-year-old Portuguese forward is renowned for his meticulous fitness regime and attention to detail in both physical and mental preparation.

In 2025, fitness technology company WHOOP conducted physiological assessments and estimated Ronaldo's biological age at 28.9 years — more than a decade younger than his actual age.

While chronological age is determined by a person's birth date, biological age reflects the condition and performance of various systems in the body.

Upon learning of the result, Ronaldo expressed disbelief.

“I can't believe it's so good. 28.9,” he said, adding that he could continue playing professional football for another decade.

Ronaldo and Messi are not alone among older footballers competing at the highest level. Mexico goalkeeper Guillermo Ochoa, 40, is set to appear at a record sixth men's World Cup. Other players over 40 include Croatia's Luka Modrić, Germany's Manuel Neuer, and Bosnia and Herzegovina's Edin Džeko.

How Messi and Ronaldo Are Slowing Biological Aging

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Dr. Yacov Grossman, Deputy Chief Physiotherapist at Meuhedet, one of Israel's public healthcare maintenance organizations, outlined several factors that help explain the longevity of elite athletes such as Messi and Ronaldo.

• Fighting Age-Related Muscle Loss: Muscle strength naturally declines after the age of 30. To counter this, Messi and Ronaldo prioritize strength and resistance training, which is essential for maintaining muscle function with age.

• Maintaining Aerobic Fitness: While the body's ability to use oxygen and sustain peak cardiovascular performance gradually decreases after 30, Messi and Ronaldo preserve endurance with regular interval training.
• Prioritizing Recovery: Rather than training harder, both stars focus on sleep, nutrition, recovery therapies, and carefully managed workloads to stay fit and avoid injuries.

• Smart Energy Management: Experience has helped Messi and Ronaldo adapt their game. Instead of constantly running, they conserve energy and choose key moments to accelerate, allowing them to remain highly effective despite their age.

Physical activity has long been known to reduce the risk of chronic diseases and premature death. But when it comes to living longer, which type of exercise matters most—strength training or aerobic activity?

To find out, researchers examined whether resistance training is associated with lower risks of all-cause and cause-specific mortality, how much training is needed for maximum benefit, and whether combining it with aerobic exercise offers additional advantages.

The study, led by researchers at Harvard T.H. Chan School of Public Health, followed more than 147,000 adults for up to 30 years.

The findings, published in the British Journal of Sports Medicine, showed that both strength training and aerobic exercise are linked to lower risks of death from all causes, cardiovascular disease, and certain cancers.

What Did the Study Find?

Using repeated measures of resistance training over nearly three decades, the researchers found that performing 90–119 minutes of strength training per week was associated with:

• 13% lower risk of death from all causes
• 19% lower risk of cardiovascular disease mortality
• 27% lower risk of neurological disease mortality

How Much Strength Training Is Enough?

Performing more than 120 minutes of strength training per week did not appear to provide additional reductions in these risks.

For cancer mortality, a reduced risk was observed only at lower levels of resistance training, ranging from 1 to 59 minutes per week.

The study also found that engaging in either adequate aerobic activity or resistance training alone was associated with lower mortality risk, although the reduction was generally greater with aerobic exercise.

The lowest mortality risk was observed among people who combined both forms of exercise at high levels or who performed very high amounts of aerobic activity (45 or more metabolic equivalent of task (MET)-hours per week).

"More is not always better. Benefits appeared to plateau beyond approximately 120 minutes per week of strength training, with little additional reduction in mortality risk. Aerobic exercise remains crucial," said Dr. Sudhir Kumar, Senior Consultant Neurologist at the Institute of Neurosciences, Apollo Hospitals, in a post on X.

"The greatest longevity benefits were seen in people who combined regular aerobic activity—such as walking, jogging, cycling, or swimming—with strength training. Those who did both had up to 45–58% lower mortality risk compared with inactive individuals," he added.

The Ideal Exercise Routine for Longevity

Based on the findings, Dr. Kumar recommended that adults aim for:

• 150–300 minutes of moderate-intensity aerobic exercise per week
• 90–120 minutes of strength training per week, spread across two to three sessions
• Include exercises for all major muscle groups.

Beyond Muscles: Why Exercise Is Important?

The World Health Organization (WHO) recommends that adults aged 18–64 perform at least 150–300 minutes of moderate-intensity aerobic activity, or 75–150 minutes of vigorous-intensity activity, each week.

For a long time, workouts were seen as a way to build muscle or lose weight. But a recent study showed that resistance training could reduce brain age by up to two years. This means strength workouts could help the brain maintain characteristics that are seen in younger people.

This means that beyond physical strength, your brain could function more efficiently, particularly in areas like memory and reasoning.

For many women, fitness is still wrongly linked only with loss of weight, a slim body, or a certain physical appearance. In reality, fitness is much more than body size. It is also about strength, flexibility, hormonal balance, mental strength, bone strength, and long-term disease prevention.

A woman may not look thin and still be metabolically healthier and more active than someone who normally appears slim but has poor muscle strength and low stamina.

Myth: Strength Training Makes Women Bulky

Lifting heavy weights in the gym makes women bulky is the most common myth. This is not true for most of the women. Strength-related training helps to improve the tone of muscles, posture, metabolism, and density of bones. It is mainly important because women are at a greater risk of osteoporosis later in life. Regular resistance exercise can also help to protect the joints, reduce the risk of injury, and support healthy ageing.

Myth: Cardio Alone Is Enough

Some practices, such as walking, running, or cycling, are very good for the health of the heart, but cardio alone is not enough. Women also need a well-balanced routine that includes strength-related training, stretching, mobility exercises, and proper recovery as well. A complete fitness plan supports a better level of energy, improves the composition of the body, strengthens bones, and improves insulin sensitivity.

Fitness Supports Hormonal and Mental Health

During different stages of women's lives, exercise plays a very major role, including menstruation, pregnancy, postpartum recovery, perimenopause, and menopause. Regular physical exercise can also help to reduce stress, improve sleep, support mood regulation, and lower the risk of lifestyle-related conditions such as obesity, diabetes, hypertension, and PCOS-related complications.

The Real Goal: Consistency Over Intensity

Women do not need extreme diets or exhausting workouts to stay fit. Even 30 minutes of regular movement, when integrated with strength exercises two to three times a week, can make a great difference. The main goal should be sustainable fitness, not punishment. When women see fitness as self-care rather than pressure, it becomes a powerful tool for confidence, independence, and long-term health.