Spending time outdoors—whether it’s going for a run, hike, swim or simply enjoying an active day outside—often means sun protection gets overlooked. It’s easy to head out without sunscreen or forget to reapply once you’re already on the move. But why does protecting our skin from the sun so often become an afterthought, especially when it can have such a meaningful impact on long-term health?
MyFitnessPal dietitian Joanna Gregg, MS, RD, notes, “Sun safety is widely understood, but it’s easy to forget in the moment. Making small changes to your routine can have lasting effects on your skin over time.”
Skin cancer is the most common form of cancer in the United States, according to the CDC. (1) According to the National Cancer Institute, skin cancer rates rise about 1.2% each year and accounts for 5.1% of all new cancer cases in the U.S. (2). These numbers are concerning, but it is important to remember that you can take steps today to reduce your risk or even prevent skin cancer. Practicing sun-protective behaviors—such as using sunscreen, wearing protective clothing, and seeking shade when outdoors—can significantly reduce exposure to harmful UV radiation. However, reports indicate that over a quarter of adults do not consistently use these protective measures (2).
Keep reading to see how you can protect your skin from harmful UV exposure with these simple tips.
Sun Safe Strategies
1. Timing
Whether it’s a run, walk, hike, or swim, plan outdoor activities during times that avoid peak sun exposure. UV radiation is strongest around midday, making exposure more harmful compared to the early morning or late evening (2). In the United States, UV rays are typically strongest between 10 a.m. and 4 p.m (1).
2. Sunscreen
Sun protection factor (SPF) matters. Sunscreen acts as a barrier that helps absorb and reflect UV radiation before it damages the skin (6). The American Academy of Dermatology recommends using a broad-spectrum, water resistant sunscreen with an SPF of 30 or higher and reapplying at least every 2 hours (1, 5). It is also important to reapply more frequently when sweating heavily or swimming, as these activities can wash sunscreen away and reduce its effectiveness (2). The American Academy of Dermatology recommends using about 1 ounce of sunscreen—roughly the amount that fits in a shot glass—to cover the exposed skin of an adult (5).
3. Clothing and Shade
Clothing is an often overlooked form of sun protection. Wearing items such as hats, sunglasses, and long sleeves can help reduce UV exposure. Clothing with an ultraviolet protection factor (UPF) is even more effective. Seeking shade on sunny days—under an umbrella, tree, or other structure—is another effective way to protect the skin (3,5).
4. Skin Exams
Regular self–skin exams are an important way to monitor for signs of skin damage or potential skin cancer. If a mole is asymmetrical, has irregular edges, is large, or is changing in shape, size, or color, consult a health care provider (4,5).
Bottom Line
Staying active outdoors while protecting your skin is easier than you might think—small, consistent habits can make a big difference. By planning ahead and building sun-safe practices into your routine, you can enjoy time outside while reducing your risk of long-term skin damage. Prioritizing sun protection today helps support healthier skin so you can stay active for years to come.
Originally published July 2017; Updated April 2026
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