Fitness: Sun safety tips for outdoor exercisers
Every year at this time, we're reminded to be mindful of the sun. Too much exposure ages the skin and increases the risk of skin cancer. Hence, the advice to avoid the peak sun hours of 11 a.m. to 3 p.m., wear sunscreen and, if possible, cover up with a hat and protective clothing.
But not everyone has the option to stay out of the midday sun or wear clothing that covers sun-exposed skin. Athletes, including anyone training for a coming competition, water sport enthusiasts, golfers, runners, cyclists and participants in summer leagues (soccer, baseball, football, softball, etc.) can't always pick and choose when they work out and what they wear. Practice, game, facility and work schedules often dictate the timing of summer workouts. And let's face it, exercising in the summer heat wearing long sleeves and pants isn't practical.
But it's just this type of high-risk exposure to the sun's harmful rays that makes it even more important for outdoor exercisers to take precautions with their skin. And if you think putting on sunscreen is protection enough, according to Montreal-area dermatologist Michael Singer, there's more to sun safety than choosing the right SPF.
'The biggest problem is people don't put enough sun block on their skin,' said Singer who is certified by the Quebec College of Medicine, Royal College of Canada and American Board of Dermatology.
It takes about 30 grams (one ounce) of sunscreen to cover the face, arms, legs and torso. That translates to about a shot glass of sunscreen, or a palm-full per body part.
Other common errors are missing areas of the body like the ears, neck, hands and lips and applying sunscreen just as you're running out the door.
It takes 30 minutes for sunscreen to reach full effectiveness, so time your application appropriately. Reapply every two hours, no matter what level of SPF (sun protection factor) you're using. When it comes to SPF, a minimum of 30 is recommended. And don't buy into the common theory a higher SPF means you don't need to reapply as often. The number beside the SPF refers to how much more protection against burning is offered, compared to not wearing any sunscreen (SPF 50 means 50 times longer to burn than without sunscreen).
The role of sunscreen is to absorb or reflect harmful ultraviolet rays away from the skin. Sold in gels, creams, lotions and sticks, make sure your sunscreen is labelled 'broad spectrum,' which safeguards the skin from UVA (associated with skin aging) and UVB (increases the risk of skin cancer) rays.
'Sports' and waterproof versions are good choices for outdoor exercisers as they adhere better to sweaty skin. But when sweat and sunscreen run into your eyes, it can be uncomfortable. Singers suggests using a mineral sunscreen (containing titanium dioxide and/or zinc oxide), which is gentler on the skin and eyes. It also gentler on natural bodies of water. Chemical sunscreens are hard on the organisms in our lakes and oceans, something surfers and open water swimmers should keep in mind.
Abdulaziz Galadari, a fifth-year dermatology resident at McGill University, advises caution when using sprays, as the coverage isn't as precise as when applying by hand. He suggests spraying the sunscreen in your palm and applying it to the skin directly, which makes it easier to follow the 'palm-full of sunscreen' rule.
Last year's sunscreen is good for another season, so there's no need to throw out any unused product. Singer says sunscreen is certified to do its job for two years when kept at room temperature. If your sunscreen has been exposed to high heat or extreme cold, like being left in a hot or cold car, it breaks down quicker and should be replaced more often.
As for price point, there's no corelation between protection and price, so find a sunscreen that suits your needs and your budget.
'You don't have to spend a lot of money to get good protective sunblock,' Singer said.
Water enthusiasts have the additional risk of the sun's rays reflecting off the water, which means surfers and paddlers need to be even more diligent when it comes to skin protection. Water lovers are also cautioned to reapply sunscreen after towelling off, even if it's been less than two hours since your last application. And don't reapply to wet skin as it reduces the effectiveness of sunscreen.
Skiers also need to be extra careful. Snow reflection and thinner mountain air can increase ultraviolet rays up to 30 per cent at higher elevations, with skiers been known to burn after about only six minutes of exposure.
Clothing is another good option to protect the skin, especially if reapplying sunscreen is problematic or there are parts of your body that need extra protection. But not all clothing meets the mark when it comes to sun protection. Lightweight diaphanous materials don't provide much protection. The Canadian Dermatology Association refers to the 'hole effect' when it talks about the effectiveness of clothing against the sun's rays, explaining the tighter the weave of the fabric the more protection it offers.
Many of the more reputable athletic/outdoor clothing lines offer specialized sun protective athletic clothing that are lightweight, breathable and come with their own ultraviolet protection factor (UPF) rating. A UPF of 15-24 is considered good, UPF 25-39 is very good and anything UPF 40 or above offers excellent protection.
The right combination of caution, sunscreen and clothing will be different for every exerciser, but with so many options to safeguard your skin, there's no excuse for heading out the door without some form of sun protection.
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