Sun-Smart Exercise: A Guide to Outdoor Physical Activity and Skin Cancer Prevention

Overview

Regular exercise is essential for health, but outdoor activities require proper skin protection to prevent skin cancer. This guide outlines safe practices for outdoor exercise.

Key Protection Strategies

Timing Your Exercise

• Schedule outdoor activities before 10 AM or after 4 PM
• UV radiation peaks between 10 AM and 2 PM
• Check the UV index before exercising outdoors

Protective Clothing

1. Head Protection

   • Wide-brimmed hat (minimum 3-inch brim)
   • UV-protective sunglasses
   • Neck-covering accessories

2. Body Coverage

   • UPF-rated exercise clothing
   • Long-sleeved shirts when possible
   • Lightweight, breathable fabrics

Sunscreen Application

• Apply broad-spectrum SPF 30+ sunscreen
• Reapply every 2 hours or after sweating
• Use water-resistant formulas for intense exercise

Exercise Modifications

Location Selection

• Choose shaded routes
• Utilize tree-covered paths
• Consider indoor alternatives on high-UV days

Hydration Tips

• Increase water intake during sun exposure
• Monitor for signs of heat exhaustion
• Schedule regular shade breaks

Post-Exercise Care

• Check skin for any changes
• Shower and moisturize
• Document any concerning spots

Warning Signs

• Monitor for sunburn
• Watch for unusual skin changes
• Seek medical attention if concerned