How to Enjoy the Sun Safely

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- There are many reasons why we enjoy spending time outside.

Sunshine provides lots of benefits to our bodies.

It has produced vitamin D that your body needs to absorb calcium and promotes better sleep and emotional well-being.

However, you can also get the recommended vitamin D through a balanced diet.

Spending time outdoors is healthy and enjoyable if we avoid negative health consequences.

Hi, I'm Rozalia Horvath, an extension educator with Penn State.

Watch this video to learn skin healthy practices to protect your skin and reduce sun exposure year around.

Spending too much time in the sun comes with some consequences.

The sun's ultraviolet radiation can cause a lot of harm to our skin, in the worst case, causing skin cancer.

Man-made sources like tanning beds also produce the same form of radiation as the sun.

To protect your skin, avoid tanning bed use.

Over time, continued exposure to sun damages your skin, causing wrinkles and the leathery appearance, and increase your risk of skin cancer.

Even though most people are aware of the importance of sun protection, many of us still forget it, or don't follow the recommended practices for effective protection.

Here are some steps you can take to protect your skin year around and reduce the risk of skin cancer.

Plan outdoor activities to avoid the direct sun between 10:00 am and 4:00 pm.

Seek shed even in winter or on cloudy days.

Wear UV-protective clothing.

Put on a broad-brimmed hat.

Use sunglasses labeled with UVA and UVB protection.

Apply a broad-spectrum sunscreen to protect against both UVA and UVB rays, and with some protection factor of 30 or higher on all exposed skin.

And don't forget your lips.

Use a lip balm with an SPF of 15 or higher.

Most skin cancer cases are treatable when detected early.

According to the Mayo Clinic, skin cancer develops primarily on areas of sun-exposed skin, including the scalp, face, lips, ears, necks, chest, arms and hands, and on the legs on woman.

Check your skin for warning sign of the possible skin cancer, like asymmetrical or uneven shape moles, irregular, scalloped or notched-edged moles, multiple-colored moles, moles that size of pencil eraser, five millimeter or larger, and any changes with symptoms such as growth, bleeding, crusting or itching.

Monitor any existing moles, freckles, bumps and birthmark for sign of change.

Consult your doctor or dermatologist if you notice changes of concern.

Only a doctor can determine if skin changes are problematic.

To lower your risk of skin cancer, follow these healthy practices consistently year-round.

30 minutes before going outside, apply sunscreen to all exposed skin.

Do not forget the ears, neck, tops of feet and the backs of hands.

Use facial moisturizer and creams that contains an SPF.

Reapply sunscreen every two hours or immediately after swimming or sweating.

Put on lip balm with sunscreen to protect the lips.

It's important not to rely on high SPF sunscreens alone.

Avoid being in the direct sun, especially between 10:00 am and 4:00 pm.

Seek shade.

Wear UV-protective clothing, hats and sunglasses.

Spending time outside can be fun and relaxing if we take care to protect our skin.

If you would like to learn more about vitamin D or cancer risk, visit the Penn State Extension website.