How to Stay Sun-Safe While Staying Active

Spending time outdoors is one of the best ways to support your health and wellbeing, but it also increases your exposure to harmful ultraviolet (UV) rays. Whether you are running, cycling, or playing sport, long hours in the sun can quietly damage your skin over time. Excessive UV exposure is the leading cause of skin cancer in Australia, making prevention an essential part of an active lifestyle. By adopting simple, consistent habits now, you can continue enjoying outdoor activities with confidence, knowing you are protecting both your skin and your long-term health.

Tip 1: Choose the Right Sunscreen for Your Activity

Selecting the correct sunscreen is one of the most effective ways to guard against sun damage during exercise. Look for a broad-spectrum sunscreen with an SPF of at least 30, which protects against both UVA and UVB rays. If you are running, cycling, or playing sport, opt for a water- and sweat-resistant formula so protection lasts through movement and perspiration. Apply generously 20 minutes before heading outdoors, covering all exposed skin, including ears, neck, and the back of hands. Reapply every two hours—or more often if sweating heavily—to maintain effective coverage. Consistency is key.

Tip 2: Protect with Clothing and Gear

Protective clothing provides a strong barrier against the sun while still allowing you to stay active and comfortable. Choose lightweight, breathable fabrics with a UPF (Ultraviolet Protection Factor) rating, which block harmful rays without overheating your body. A wide-brimmed hat offers shade for your face, ears, and neck, while wraparound sunglasses shield your eyes from UV exposure that can contribute to long-term eye damage. For sports or high-intensity activities, select gear designed to stay cool and wick away sweat. With the right clothing and accessories, you can enjoy your outdoor pursuits while reducing unnecessary sun exposure.

Tip 3: Be Smart About Timing

The timing of your outdoor activity makes a significant difference to your skin’s safety. UV levels peak between 10 am and 4 pm, when the sun’s rays are at their strongest. By scheduling exercise for early morning or late afternoon, you can reduce direct exposure and still enjoy the benefits of being outdoors. When training or competing during peak hours cannot be avoided, seek shade whenever possible and take regular breaks to cool down. Adjusting your schedule even slightly can dramatically cut your risk, allowing you to stay active while protecting your skin health.

Tip 4: Stay Hydrated and Skin-Aware

Hydration supports overall health and plays a role in maintaining skin resilience under the sun. Drinking water before, during, and after outdoor activity helps your body regulate temperature and reduces the risk of heat-related stress. Beyond hydration, it is essential to remain aware of changes to your skin. Perform regular self-checks to look for new or altered moles and spots, as these may signal early warning signs of skin cancer. Booking a professional skin check provides an added layer of protection, ensuring any concerns are assessed promptly and accurately by a qualified expert.

Practical Extras for Everyday Sun Safety

Small, consistent steps can make sun safety effortless. Keep a travel-sized sunscreen in your gym bag, car, or backpack so reapplication is never forgotten. Build short breaks into your activity to reapply protection or adjust gear. Choose routes or training spaces with shaded areas, reducing unnecessary exposure. Normalising these habits turns protection into second nature, much like stretching before exercise or drinking water during sport. Simple routines make a lasting difference. By weaving sun safety into your daily activities, you can enjoy the outdoors with confidence while protecting your long-term health.

Protect Your Skin, Protect Your Health

By making sun safety a routine part of your active lifestyle, you can enjoy the outdoors without compromising your wellbeing. Simple, consistent habits like sunscreen, protective clothing, and mindful timing—offer lasting protection. Professional skin checks provide extra reassurance, helping detect concerns early and keeping your skin healthy for the long term. Protecting your skin today ensures you can stay active, confident, and healthy well into the future.