Moving our bodies outdoors can be a great way to get that vitamin D and boost your mood! Whether you’re running, going on a walk with a friend or simply moving your Pilates class to a flow in the park, it’s important to keep in mind those UV rays.

According to the Cancer Council, every year in Australia, skin cancer accounts for around 80% of all newly diagnosed cancers. Plus, the majority of skin cancers are caused by exposure to the sun from UV rays. Skin cancer is serious disease which affects 2 in 3 Australians, so it’s no matter where you are in the world, protecting yourself against harmful UV rays is so important.

High UV levels can do damage to unprotected skin most of the year, not just in warmer months. Even when the UV levels are moderate they can still do damage. UV radiation can’t be seen or felt. It isn’t related to the temperature or whether it’s sunny or cloudy (Cancer Council Australia).

However, this isn’t to say that you shouldn’t exercise outdoors. Here are some tips and reminders on how you can Kic’ it safely outdoors to keep yourself sun smart.

1. Sunscreen!
This is the biggest one! Wearing sunscreen can help reduce your chances of sun damage. SPF50+, broad-spectrum, water-resistant sunscreen is best for coverage, especially when you get sweaty working out. Pop it on 20 minutes before you go outdoors and every two hours afterwards.
If you’re heading out on a long run or walk, packing a travel size sunscreen in your running belt can be a great way to top up on your SPF when you’re on the go!

2. Wear protective clothing
You might hear this advice a bit, but what does ‘protective clothing’ actually mean?
Clothing is one of the simplest ways to protect your skin, helping to create a barrier between the sun’s UV and your skin. If you can see skin, UV can reach it so wear clothing that covers as much skin as possible (Sun Smart AU).
’Protective clothing’ for UV is anything that helps cover the chest, back and shoulders and has sleeves that are at least elbow length. Plus, in Australia, some clothing can carry an ultraviolet protection factor (UPF) tag. The UPF rating refers to both the design of the
garment (how much skin it covers) and fabric (how much UV it blocks).
So when you’re updating your workout gear this summer, keep an eye out for those UPF tags to keep your skin safe! You can learn more about sun protective clothing here.

3. Change up your workout time
Shifting your outdoor workouts to a time when the UV is at it’s lowest is a great to keep sun smart. Schedule your exercise sessions during cooler parts of the day, such as early morning or late afternoon, to avoid peak UV rays between 10 a.m. and 4 p.m.

4. Keep hydrated
Keeping hydrated may not protect from the sun or UV rays, but it’s super important to keep up your fluids when you’re getting more rays. This will help reduce your chances of dehydration from excessive sweating in the sun. The sun can quickly sap your energy, so keeping a bottle handy is crucial.

5. Keep it shady, lady!
If possible, choose a shaded route or break up your workout with time in the shade to give your skin a break from direct sunlight.

In our opinion, nothing beats the feeling of moving your body outside and getting some fresh air! But this is your reminder to keep sun safety front of mind while you’re Kic’ing it outdoors.

For more about keeping safe in the sun, check out the Cancer Council.