In jewelry as in life, I’ve always been one to go for the gold. With experience I’ve come to realize however that perfection—at least on most days—may in fact be out of reach. But every time the Olympics roll around, I wonder about it all over again and start thinking hey, what if?

Even though most of us will not actually be lining up for the 400 meter hurdle in London this summer, we can all dream of having legs like Lolo Jones. Look at that outfit she races in. If it doesn’t inspire you to get out there and really kick some, what will?

Exercise not only keeps your heart healthy and your jeans looking hot. It is extremely important for the well-being of your skin. Squeeze that cycling class into your schedule, and you’ll see the benefits. Here are just a handful of wonders your workout can bring:

1) Stress Reduction – Vigorous exercise signals the body you are doing something productive to handle stress (either ‘fighting’ or ‘fleeing’), so it shuts down the stress hormones, regularizes your heart rate, and stops diverting oxygen and nutrients away from your skin. Regular exercise also promotes a healthy sleep cycle, which is vital to your skin’s natural repair and renewal processes.

2) Decrease of Inflammation – Exercise breaks the inflammation cycle in the body, calming and cooling your system. You’ll see less redness, fewer blemishes, and a faster turnover of dead skin cells.

3) Maintenance of Texture and Tone – Muscles that are toned are better able to relax and be more elastic, which reduces the appearance of wrinkling and sagging.

4) Improved Circulation – Exercise delivers optimum oxygen and nutrients to skin cells, resulting in a healthy glow and promoting the ideal conditions for production of collagen and elastin.

5) Hormone Regulation – Physical activity not only reduces stress hormones, it helps to control other hormonal surges that can be harmful the health of your skin. For example, studies show exercise reduces production of DHT and DHEA, the hormones responsible in part for acne.

To maximize the skin benefits of your fitness routine, skin needs pre- and post-workout TLC. Read on for sport-specific tips to help your workout really work.

Track and Field, Boston Marathon, or that Jog Around the Reservoir

Running, or participating in any outdoor sport, is a great way to enjoy nature while also boosting your physical well-being. Take these steps to keep skin in tip top shape:

Protect: Wear a water-resistant, non-comedogenic, full-spectrum sunscreen with SPF of at least 30 protect your skin from the sun’s harmful rays on your face and all exposed areas of the body. Remember to apply this year-round before your workout, no matter what the weather. Wear UV protective clothing, hats, and sunglasses to help minimize the sun’s effects and also prevent excessive squinting which can lead to expression lines and furrows. If possible, time your workout before 10 am or after 4 pm to avoid the strongest hours of sunlight. Reapply your sunscreen on a regular basis—every 40 – 90 minutes—depending on your level of exertion/sweating.
Hydrate from the Inside Out: Drink water before, during and after your workout. If drinking water during your run causes cramping, remember to rehydrate your body when finished.
Cleanse Pre-Workout– If you are prone to oily skin, try to cleanse before you work out as an extra safeguard against clogging of pores. Also, give extra care to the skin beneath clothing items that can increase the plugging of your oil glands like sweatbands and hats.
Cleanse Post-Workout: Thoroughly cleanse skin right after exercise to clear your pores and remove the sweat and impurities that have built up during your workout. If you don’t have access to a cleanser, rinse your face with water at the very least and cleanse as soon as possible.
Hydrate Your Skin: After working out and cleansing, re-establish the protective barrier and oils that have been removed from your body and face with the moisturizer of your choice.

Learn more about sunburn treatments by visiting WebMD.com.

100-yard Backstroke, Swim Across the Channel, or a Dip in the Pool

With swimming (just like with running or any exercise) remember to drink fluids before and after your workout—and also to wear protective sunscreen in accordance with the guidelines above. In addition, take these steps to ensure your after-pool glow:

1) Cut the Chlorine – If possible, apply a lotion before swimming to help protect skin from chlorine and/or saltwater; water-resistant sunscreen can also have some protective benefits. Wet hair also before swimming to moisten the hair shaft and keep it from absorbing chemicals, salt or impurities. For extra protection, apply conditioner to your hair before swimming and/or wear a bathing cap—this is especially important for lighter-haired swimmers to avoid the ‘green hair’ that can happen when copper and other impurities react with chlorine.

2) Get the Goop Off – After swimming, you must wash your body and hair with cleanser and warm water. Chlorine bonds to your skin, and removing this potent chemical as soon as possible will help prevent possible rashes, irritations, and dryness. The same goes for a fresh- or salt-water dip—many folks have reactions due to the high salt content of seawater, and algae and other plant life present in lakes and rivers. Wash your swimsuit with mild laundry detergent as well, to avoid skin sensitivities the next time you wear it.

3) Make Time to Moisturize – Chlorine and/or saltwater can induce dryness, especially over repeated workouts. Apply moisturizer to face and body after your post-swim shower to keep dryness at bay. If dryness persists or you develop rashes and/or flaky patches consistent with eczema, contact your doctor for options.

Olympic Volleyball, Touring for the AVP, or Hitting the Ball Around at Your Cookout

When you’re playing volleyball—just like with running and swimming—your skin needs hydration, sun protection (if playing outside), post-workout cleansing and moisturizing. Whether you’re spiking it on the court or in your backyard, here are a few additional guidelines for champion skin:

1) What You Wear Matters. Choose breathable, lightweight fabrics that fit close to the body. Allowing skin to breathe helps avoid acne and other skin irritations. And close fitting shorts and tops prevent chafing. (Yes, there’s a reason female volleyball players show up in that ooh-la-la gear!)

2) Keep Equipment Clean. MRSA, a resistant form of topical staph infection, is on the rise in contact sports like volleyball. Be careful not to share knee pads or other protective clothing and to wash equipment—and your hands—often. Your post-workout shower is especially important to keep this infection at bay. In addition, be sure to wear flip flops or other protective footwear in the locker room, and always use a freshly laundered towel.

3) Prevent Blisters. Wear properly fitting shoes and moisture-wicking socks to help keep blisters from forming. If you have an area prone to blistering, try using talcum powder before a game or practice; coat with petroleum jelly; or apply first aid tape or band-aids prior to activity. If a blister does occur, protect the area and keep the top layer of skin intact to prevent infection. If you notice hotness or red streaks emanating from the blister, see your doctor as soon as possible.

Olympic fever is in the air. Get out there and go for it! Even if reality has set in and you realize you might never actually become an Olympic athlete, keeping fit will give your skin a real gold-medal glow.