Whether you are commuting, taking a lunchtime walk or spending a weekend outdoors, sun protection can fit into ordinary routines. Sunscreen is useful, but it works best as one part of a broader approach that also includes shade and suitable clothing.
The NHS notes that sunburn increases the risk of skin cancer, and that a tan is not a protective response to the sun. It also advises that sunscreen should not be used as a reason to remain in the sun for longer. Read the NHS guidance on sunscreen and sun safety for further information.
Choose and apply sunscreen carefully
When selecting sunscreen, consider one with at least SPF 30 for UVB protection and strong UVA protection. Depending on the labelling used, strong UVA protection may be shown by a 4-star rating or a UVA symbol inside a circle.
Apply sunscreen to exposed skin rather than only the face. Easy-to-miss places include the ears, neck, feet and backs of the hands. For an adult covering their whole body, the NHS advises roughly 6 to 8 teaspoons. Using too little reduces the protection received.
Reapply generously and frequently in line with the manufacturer’s directions. This is particularly important after swimming, towel drying, sweating, or when sunscreen has been rubbed off. Before heading out, it can also be useful to check that the product remains within its use-by or post-opening period.
Build protection into daily plans
- During the morning commute: Apply sunscreen to your face, ears, neck and backs of hands before leaving. If you are waiting for transport or walking between buildings, a hat or a shaded waiting spot may offer an additional layer of protection.
- For a lunch break: Choose a shaded route for a walk where possible, or select a shaded table when visiting an outdoor café. Lightweight clothing that covers exposed skin can be a practical option.
- For weekend outings: Before visiting a park, market or beach, pack sunscreen where it can be reached easily for reapplication. Combine it with shade breaks and clothing suited to your activity.
A simple checklist
- Check for SPF 30 or higher and strong UVA protection.
- Cover commonly overlooked exposed areas.
- Use shade and suitable clothing alongside sunscreen.
- Reapply after water, towelling, sweating or rubbing.
- Do not rely on sunscreen to extend time in the sun.
Small preparations can make sun protection easier to remember across busy days. For more general health information, visit ISAW Medical.
This article is for general education and does not replace personalised advice from a qualified healthcare professional.