Spending time outdoors – whether it’s running, hiking, swimming or simply enjoying an active day outside – often means sun protection is overlooked. It’s easy to go out without sunscreen or forget to reapply when you’re already on the go. But why is protecting our skin from the sun so often an afterthought, especially when it can have such a significant impact on long-term health?
MyFitnessPal dietitian Joanna Gregg, MS, RD, notes, “Sun safety is common knowledge, 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 are increasing by about 1.2% each year and account for 5.1% of all new cancer cases in the United States (2). These numbers are worrying, but it’s important to keep in mind 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 show 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 for times that avoid high sun exposure. UV radiation is strongest around midday, making exposure more harmful compared to early morning or late evening (2). In the United States, UV rays are typically strongest between 10.00 and 16.00 (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 two hours (1, 5). It’s also important to reapply more often when you sweat profusely or swim, as these activities can wash away sunscreen and reduce its effectiveness (2). The American Academy of Dermatology recommends using about 1 ounce of sunscreen—about the amount that fits in a shot glass—to cover the exposed skin of an adult (5).
3. Clothes 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 examinations
Regular self-skin examinations 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 changes in shape, size, or color, contact a healthcare 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