As we all know, summer is beautiful in the Thornton area — the sun is shining, the humidity is low, and the wildflowers are blooming. During this time of year, throngs of people head outside to enjoy their favorite fitness activities, from hiking and biking to running, climbing, golfing, and swimming.
While there’s no better feeling than getting fit under the bright blue skies, too much sunshine can damage your skin and eyes. The month of August has been named Summer Sun Safety Month to remind us of the importance of protecting ourselves from the sun’s ultraviolet rays.
The team at AFAC gym encourages you to enjoy the summer season, but to do so safely. Our Thornton gym is the perfect place for our members to work out in the shade, especially during the hottest parts of the day when the sun is at its strongest. Read on to learn other ways to protect yourself from the sun and why it’s important during the summer and all year long.
Why should I protect myself from too much sunlight?
Spending time outside during the day is a wonderful way to get exercise, vitamin D (which helps us build healthy bones), and some well-deserved R&R. There is, however, a downside. The sun emits a large amount of ultraviolet (UV) light that can cause major damage to the skin. This can result in sunburn in the short term and premature aging and skin cancer in the long term. UV light from tanning beds produces the same damage.
What does UV light do?
Within the UV spectrum, there are two kinds of rays coming from the sun – UVA rays and UVB rays – that damage the DNA of skin cells. This damage is the precursor of skin aging and cancer. UVA rays cause the skin to tan and sunburn. In addition, UVA also leads to skin aging, fine lines, and wrinkles. UVB rays cause reddening of the skin, sunburn, and also play a key role in the development of skin cancer. It’s important to protect your skin from both UVA and UVB rays.
How the sun damages the skin
The outer layer of the skin, called the epidermis, has cells that produce a brown pigment called melanin. Melanin helps block damaging UV rays from penetrating and burning deeper layers of the skin, which is why darker-skinned people — who naturally have more melanin — are less likely to get sunburned. Lighter-skinned people, on the other hand, have less melanin and their skin can start to burn after a few minutes in the sun. According to the Centers for Disease Control, the sun’s UV rays can damage your skin after just 15 minutes of exposure.
Sunburn is one of the most immediate signs that UV light is damaging or killing skin cells. Sunburns — or even regular UV exposure without sunburns — can increase your risk of permanent skin cell damage, premature aging, and skin cancer.
How common is skin cancer?
The skin is the largest bodily organ, so it comes as no surprise that cancers of the skin are by far the most common types of cancer in the United States. Most skin cancers are basal cell and squamous cell skin cancers. The exact number of people who develop or die each year from these skin cancers is not known, but according to the American Cancer Society, about 3.3 million Americans are diagnosed annually, amounting to roughly 5.4 million total skin cancer diagnoses per year (some people are diagnosed more than once). Approximately 80% of these diagnoses are basal cell cancers, while squamous cell cancers are diagnosed less often.
Even though basal cell and squamous cell skin cancer are very common in the United States, death from these cancers is not. It’s believed that about 2,000 people in the U.S. die each year from them, and the death rate has been decreasing in recent years. Most people who die from basal cell or squamous cell skin cancer are elderly and might not have seen a doctor about the cancer until it was too late to treat successfully.
Melanoma is the type of skin cancer that occurs when the melanocytes — the cells that produce the brown pigment melanin — start to grow out of control. Melanoma is far less common than other types of skin cancer, but it is more dangerous because it’s much more likely to spread to other parts of the body if it’s not caught and treated early.
Melanoma accounts for only about 1% of all skin cancers, however, it is responsible for a large majority of skin cancer deaths. The American Cancer Society estimates that in 2021, about 106,110 new melanomas will be diagnosed in the United States and about 7,180 people are expected to die of melanoma.
How do I protect myself from sun damage?
Did you know that the sun’s UV intensity increases by 4% for every 1,000 feet of elevation gain? That means the sun at a gym near you in Thornton, Colorado, is over 20% more intense than the sun at sea level. And, if you go to Rocky Mountain National Park to get your outdoor exercise, the elevation range of 7,630 to 14,259 feet means the UV radiation is 30%-56% higher than sea level.
Also, while the sun’s UV rays are stronger during the spring and summer months, that doesn’t mean you don’t have to worry about sun damage in the fall or winter. UV rays can bounce off surfaces like snow, water, sand, pavement, and even grass, leading to an increase in UV exposure. Up to 80% of UV rays can even get through on a cloudy day.
Now that we understand why it’s important to protect ourselves from excessive sunlight, let’s look at some ways to shield our skin and eyes when we exercise outside.
Shade
The sun’s UV rays are at their strongest between the hours of 10 a.m. and 4 p.m. daylight saving time (or 9 a.m. to 3 p.m. standard time). If you’re going to exercise outside within this window, try to stay in the shade, whether you’re doing yoga under a patio cover or hiking under a thick canopy of trees. Even if you’re in the shade, wear protective clothing and use sunscreen.
Sunscreen
Use a broad-spectrum, water-resistant sunscreen that blocks both UVA and UVB rays and has an SPF (sun protection factor) of 30 or higher. Apply a thick layer of sunscreen to all exposed skin before you head outside.
Apply the correct amount to ALL exposed skin
The general rule of thumb is to apply one ounce of sunscreen product — about the amount of liquid in a shot glass — to the average adult’s body before heading outside. A nickel-sized amount is usually good enough to cover the face and neck.
It’s important to apply sunscreen to all exposed skin, including those forgotten parts like the ears, back of the neck, head, feet, and hands. Get someone to help you put sunscreen on hard-to-reach places like your back. Also remember your lips! The lips are often overlooked but can be protected by using a lip product with an SPF of 15 or higher.
More About Sun Protection Factor (SPF)
Sunscreens have a sun protection factor (SPF), which is a number that rates how well the sunscreen blocks UV rays. Higher numbers indicate better protection.
The SPF level on a sunscreen product is the time it would take for a sunburn to occur without protection compared to the time sunburn would occur with the sunscreen on. For instance, a sunscreen with an SPF of 30 means the product would allow you to stay in the sun 30 times longer before a sunburn would develop than if no sunscreen was applied.
Most doctors recommend using a sunscreen with an SPF of at least 30, which blocks 97% of the sun’s UVB rays. Higher number SPFs block slightly more UVB rays, but no sunscreen can block 100% of the sun’s UVB rays.
Reapplication
Sunscreen does wear off, so for the best protection, reapply your sunscreen every one to two hours, or even more frequently after sweating, swimming, or toweling off.
Also try to use water-resistant sunscreens which help maintain the SPF for up to 40 minutes while swimming or sweating a lot.
Clothing
If possible, wear long-sleeved shirts and long pants or skirts when out in the sun, as clothing can protect you from UV rays. If it’s not practical for you to wear this type of clothing, try to wear a T-shirt or beach coverup. Clothes made with tightly woven fabric offer the best protection from UV rays. Some clothing is certified to offer a high level of UV protection, which will be noted on the tags when you purchase it.
Hats
For the best protection, wear a hat that has a brim all the way around to shade your face, the back of your neck, and your ears. Hats with a tightly woven fabric like canvas work best to protect you from UV rays. Avoid straw hats that allow sunlight to peek through. If you wear a baseball cap, make sure to protect your ears and the back of your neck by using sunscreen and a neck gaiter, or consider staying in the shade.
Sunglasses
Your eyes are at as much risk as your skin from the sun’s UV rays, leading to cataracts and other eye issues. Therefore, wear sunglasses that block both UVA and UVB rays. Most sunglasses sold in the U.S. offer this type of protection, regardless of the price tag. Wraparound sunglasses that block UV rays from coming through the sides provide the best protection.
When should I see a doctor?
Sunburns can be slow to develop, only revealing themselves hours later after the damage has been done. Once you notice that you have a sunburn, seek shade or head indoors immediately to prevent worse damage to your skin.
While they are painful, most sunburns can be treated with at-home remedies like cool compresses, over-the-counter pain relievers (such as ibuprofen or aspirin), and moisturizers that contain aloe. However, consider consulting your physician if you experience:
- A burn that covers more than 20% of your body
- Signs of sun poisoning which include high fever, chills, or nausea
- Signs of infection such as swelling, pus, or blisters that turn red or yellow over time
After repeated UV exposure, your skin might also start to develop the signs of cancer. Most people who find a suspicious area on their skin feel fine and don’t have any pain — the only difference they see is a dubious-looking spot on their body. And, that spot doesn’t have to hurt, bleed, or itch to be considered suspicious. Skin cancer can appear on the body in many ways, including as a:
- Mole that changes its appearance or looks different than other moles
- Scaly patch of skin
- Dome-shaped growth of skin
- Sore that doesn’t heal, or heals and returns
- Black or brown streak under a fingernail or toenail
Make sure to see your primary care doctor or a dermatologist if you notice any of the above signs, or if you notice a spot on your skin that changes, bleeds, itches, or differs from the others.
Work Out at AFAC Gym to Avoid Midday Sun Damage
On those days that you’d like to get a great workout while avoiding the sun’s worst UV rays, head over to AFAC gym. From our group classes, strength training equipment, and low-impact workouts to our indoor rock climbing areas and cryotherapy sessions, AFAC gym offers the variety you need to keep your workouts interesting and challenging — even on days when you need to stay inside. This is one of many reasons why AFAC is the best gym in Thornton, Colorado. For more information, please visit our gym to take a tour and speak to our staff. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.
To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.
