Safe and Fun in the Sun – Outdoor Exercise

SAFE and FUN in the SUN

May is Skin Cancer Detection and Prevention month, the perfect time to
brush up on ways to protect your loved ones, since warmer weather means more time spent soaking up the sun.
Each year, 3.5 million cases of skin
cancer are diagnosed, making it the
most common form of cancer in the
United States. The good news is that skin cancer is easily cured if detected early, so doctors recommend that you perform a monthly self-examination. Here’s what to look for:

• A skin growth that increases in size and looks pearly, translucent, tan, brown, black or multicolored.
• Any brown spot (including moles, birthmarks, etc.) that:

  • changes color or texture
  • increases in size or thickness
  • is irregular in outline
  • is larger that ¼ inch
  • appears after age 21.

• A spot or sore that continues to itch, hurt, crust, scab, errode or bleed.
• An open sore that does not heal within three weeks.

Here are a few ways you can protect your skin when spending time outside:
• Generously apply a water resistant sunscreen of SPF 30 or higher whenever outside, even on cloudy days. Reapply every two hours and after swimming or sweating.
• Wear breathable, protective clothing, such as a long-sleeve shirt, pants, a wide-brimmed hat and sunglasses when possible.
• Seek shade between 10 a.m. and 4 p.m. as the sun’s rays are strongest during this time.
• Use extra caution—and extra sun screen—near water, snow and sand which can reflect and intensify the sunlight.
• Avoid tanning beds as the ultraviolet light from them can cause skin cancer and wrinkling.


Ready to move your exercise routine outdoors? As the temperature climbs, so does your risk of suffering from a heat related illness. Review the list below to stay safe as the mercury rises:
• Stay hydrated by drinking plenty of water the day before, the day of, and after your workout.
• Avoid exercising between 10 a.m. and 4 p.m., the hottest period of the day.
• Wear a hat and sunglasses to reduce exposure to the sun.
• Be aware of the symptoms of a heat-related illness and take immediate precautions if you begin to feel faint, dizzy, nauseated, are sweating heavily, or experiencing a weak or rapid heartbeat.

Without taking the necessary precautions, exercising in high temperatures can lead to:
• Heat cramps
• Heat exhaustion
• Heatstroke


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