We love to exercise in the sun. The warm rays feel good on the skin, and the bright light improves our mood. Yet, we forget that the sun can actually harm exposed skin and unprotected eyes. As stated by the American Cancer Society, ultraviolet radiation, (UV) is major risk factor for most skin cancers. In addition, prolonged exposure to sun can cause cataracts in the eye. Â How can someone who loves to exercise outside protect himself or herself? Read on to learn basic precautionary steps.
1. Â Always wear sunscreen when going outside. Â Apply SPF 15, or better yet, SPF 30. Â Don’t forget that you will need to apply more product if you sweat excessively, or if you go swimming. Â Many manufacturers profess you need stronger SPF’s than 30, yet if used correctly and consistently, 30 will be just fine. I personally apply sunscreen to my face every day before I even leave the house – make it a habit, and you will only benefit yourself!
2. Â If the temperature cooperates, you should wear long sleeve shirts and pants. Basically, cover as much skin as possible. Sporting goods stores such as Dick’s offers comfortable clothing for exercising, including long sleeve versions. Â No, you can’t wear sweat pants in extreme heat, but when it’s cooler, consider covering as much skin as you can.
3. Â Wear hats. Â Many people forget that exposed skin on top of the head can burn easily. You can don a baseball cap or even a hat with ear flaps. Â Maybe you remember how much it hurts to burn the tops of your ears? Â That is a clue that area needs protection as well. Many men need to realize that the sun can burn your head, whether you have a bald spot or a buzz cut, so purchase and wear a hat you feel comfortable in.
4. Â Stay out of the sun during the middle part of the day, typically 10 – 2. Â This is when the sun’s rays are the strongest. If you crave a daily run, try to fit it in when the sun isn’t as strong, maybe early morning before work or after work. Â Another example – I’ve heard of club baseball teams that play at 8:00 am! Of course it’s not always possible to stay out of the sun at noon. (I used to walk during my lunch hour). Experts agree, however, that since rays burn brightest then, schedule excessive amounts of time outdoors when the rays aren’t as searing if possible.
5. Â Buy sunglasses with lenses that specifically state they provide UV protection. Â This is important, as the sun can damage your eyelids, as well as the actual eyeball itself. Â You must search for lenses that specifically state they protect from harmful UV rays. Â Some sites even suggest wearing wrap around versions, but for most, fashion trends win over protection!
Because this month is UV Safety Awareness month, I hope you take a moment to think about how the sun affects you when you exercise outdoors. Â Not only can you get a nasty sunburn, you can end up damaging your eyes.
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