Fun In The Sun

Fun In The Sun

(CARLSBAD, CA) -- Exercising outdoors is one of the great joys of summer, but the increased sun exposure can carry a risk. Experts continue to emphasize the need to wear sunscreen with a minimum SPF of 15 daily, no matter what the season may be. Yet, concerns have surfaced regarding the combination of sunscreen and vigorous physical activity. Specifically, there is a fear that sunscreen may interfere with the evaporation of sweat, which could raise the body temperature and increase the risk of heat stroke.

A recent study, however, indicates that sunscreen may actually help keep you cool during outdoor exercise. Researchers at Oregon State University in Corvallis found that the skin temperature on the thighs, forehead, back and chest of male students remained lower when they were wearing sunscreen (SPF 15) than when they exercised without it.

So, continue to lather up and remember these tips:

Apply sunscreen to those delicate spots we often forget -- ears, neck, lips, hands, and the top of your feet. If you have fair skin, opt for SPF of 25 to 30.

Know your high-risk areas. Women have a greater tendency to get melanoma on their legs. For men, the upper back is more common. Nonmelanoma cancers occur most often on the nose, cheeks, ears, forehead and hands.

If you're in the sun for an extended period of time, reapply sunscreen every two hours or sooner, depending on your activity.

Your skin takes about 20 minutes to absorb sunscreen, so don't wait until you are in the sun to apply it.

Make sure your sunscreen is less than two years old. Like most products it has an effective shelf life.

Protect your eyes as well as your skin. UV radiation is a leading factor in eye damage and excessive exposure can lead to damaged corneas. Be sure to take your sunglasses along.

Along with healthy skin, the sleeveless fashions of summer can highlight your toned arms. The following exercise suggested by Judi Sheppard Missett, founder and CEO of Jazzercise, strengthens the biceps muscles, which run along the front of your arm. It can be performed while sitting in a chair or from an inclined position on a resistance ball. The latter option offers additional leg and torso strengthening.

Begin by sitting on top of a resistance ball, then walk forward allowing your back to roll down the surface of the ball. Stop when the ball is supporting the curve of your spine, from the bottom of your shoulder blades to your hips. Place your feet hip width apart in front of you with your knees and toes forward and your knees aligned over your ankles.

Press back into the ball to anchor yourself, then pick up a set of small hand weights, soup cans or plastic bottles filled with water or sand.

With your upper arms resting against the ball, slowly curl your weights up toward your shoulders, pausing briefly at the top of the movement, before slowly lowering the weights. Your weights should be light enough to do at least 10 repetitions, yet heavy enough to fatigue your muscles with 12 to 15 repetitions. Rest briefly and perform one or two additional sets as desired.

Jazzercise is the world's largest fitness program with 5,000+ instructors teaching more than 19,000 classes weekly to 450,000 students in 38 countries around the globe. For more information or worldwide class locations, go to www.jazzercise.com or call 1(800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - www.jazzercise.com