One of the best things about summer workouts is that you can take them outside and enjoy the sun. Of course, you have to make sure you follow certain protocols to ensure your safety and good healthy. Wearing sunscreen is a must if you’re outside in the sun for long. It protects your skin and prevents burning that can age you and ultimately may cause skin cancer. There are also other rules to follow to prevent sun damage.
Workout when it’s not as hot and the sun isn’t as high in the sky.
Taking your training outdoors, do it when the sun’s rays aren’t the strongest. The time between 10 a.m. and 3 to 4 p.m. should be avoided to help prevent sunburn and heat exhaustion. Exercise early in the morning or later in the day, especially if you’re concerned your sunscreen will drip off your body with all the sweat. Earlier in the morning is normally the coolest time.
Apply your sunscreen liberally before you put on exercise gear.
Use a sunscreen that covers a broad spectrum with protection for both UVA and UVB rays. Make sure it has a high SPF—sun protective factor—protection. It should be as much about 50, but can be as low as 30. Applying it before you put on your workout clothes ensures you’ll get your entire body and won’t miss an area where you sleeve rises a bit as you workout, or where the sun hits your back when you bend.
Apply the sunscreen liberally, especially on areas where you’re more likely to get sunburned, like your nose.
Use lotion, which is easier to ensure it covers the area and doesn’t have fumes that may affect your health like spray on lotion. Use a liberal amount before you leave the house. A dopple the size of a golf ball should work. Be aware that if you use products with retinol—including sunscreen with retinol, it may actually intensify the sun rays and boost your potential for sunburn. Carry the sunscreen with you and if you’re sweating profusely, reapply it at least once every hour and a half.
- Don’t forget to wear a hat to protect the top of your head from the sun. It also provides more shade for your face.
- Even if the sky is overcast, you’ll still be exposed to the rays of the sun. Sunscreen is just as important on those days as they are on the super sunny ones.
- Check into workout clothes that offer sun protection. The UV protective clothing is lightweight and designed for outside workouts.
- Stay safe when you workout. Don’t forget about staying hydrated and if it’s really hot, either take your workout to a shady area or cut it short outside and take it inside.