Running in sun Nenad Aksic

How to Care for Skin While Exercising Outside

A recent survey by showed that 67% of Brits do not apply SPF to their skin in prep for their daily outside exercise. What’s more, the British Skin Foundation estimates there are 100,000 new cases of skin cancer each year.

To help Brits stay safe when taking their daily outside exercise, Golfsupport obtained expert advice from personal trainer Sana Shirvani on how to prepare for working out in the sun.

Shirvani shared the following tips ..


Make sure you are applying 30 SPF sunblock every time you head out to work out. It doesn’t matter whether there are blue skies, it’s overcast, or raining, you are still exposed to high doses of UV light. According to a study published by the Journal of Clinical Oncology, regular sunscreen use decreased the incidence of melanoma by 50-73% in study participants. Different formulas will last for different amounts of time, the general rule is to reapply every two hours, but when working out you should do it more frequently due to sweating.


The sun is closer to the horizon before 10AM and after 2-4PM depending on where you are in the world. You want to avoid exercising in peak hours as this is when you’ll be exposed most and it will dehydrate you faster, especially if you’re trying to get healthy and build your fitness. 


Improving your biological defences can too help to guard your skin from harm. Don’t forget to rest each week and try to sleep for at least eight hours, and refuel on antioxidants. Always eat a balanced and healthy diet. The variety you have got as long as your food is concerned, the all-encompassing the array of antioxidants you’re getting to fight against all the damages. This will help with your skin and your recovery from exercise, so you are able to do more and get fitter.


No matter how watchful you are with your skin, check your body regularly for new or ever-changing moles, especially if you’re regularly out exercising, and consult a dermatologist once in a year or more (depending on your level of seriousness) for a skin-cancer screening. It’s never too early to have someone take a look at your skin. If all is well, great!

Furthermore, Shirvani recommends you follow these more general tips to stay healthy when exercising in the heat:


In the summer heat keeping yourself fully hydrated is arguably the most important part, so it’s crucial to take a drink with you and also remember that just because you don’t feel thirsty doesn’t mean you don’t need to drink!


It’s incredibly important to be aware of your level. If you try to do too much, especially in hot weather, you will end up causing yourself an injury.


If something were to go wrong, like an injury or a sudden illness, you will want to be within a short distance of home, especially if it’s hot, as you will be exposed to the sun and heat for longer, making any injury or illness worse.

Cover photo credit: Shutterstock/Nenad Aksic

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