NEWS Fitness and Nutrition News Outdoor Exercise Doesn’t Raise Melanoma Risks By Elizabeth Millard Elizabeth Millard LinkedIn Elizabeth Millard is a freelance journalist specializing in health, wellness, fitness, and nutrition. Learn about our editorial process Updated on July 29, 2021 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Nicholas Blackmer Fact checked by Nicholas Blackmer LinkedIn Nick Blackmer is a librarian, fact checker, and researcher with more than 20 years’ experience in consumer-oriented health and wellness content. Learn about our editorial process Print Key Takeaways Research suggests that as long as you take precautions, you are likely not putting yourself at higher risk of melanoma when exercising outside.Melanoma is considered the deadliest form of skin cancer.Experts suggest following sunscreen recommendations and being strategic about workout times. Considered the most dangerous form of skin cancer, melanoma can form even on skin not exposed to the sun, but according to the Skin Cancer Foundation, ultraviolet (UV) rays from sunshine are one of the top factors for melanoma development. That’s because UV light can damage skin cells and lead to mutations that may cause skin cancer. Other factors also play a role, such as: Genetics/family historyFair skinBlue or hazel eyesHair color, especially blonde or red hairFrecklesNumber of moles on the bodyWeakened immune system Although it may seem that higher exposure from exercising outdoors regularly could boost risk, a recent study in Preventive Medicine suggests that’s not necessary true, as long as prevention strategies are put in place. Study Results Because previous studies on skin cancer, sun exposure, and athletes showed mixed results, Norwegian researchers looked at over 151,000 women aged 30 to 75 participating in a large-scale study on cancer done over nearly 20 years. “There has been a positive association before between physical activity and risk of melanoma, and extended time outside seems like a plausible explanation for that,” says co-author Flavie Perrier, PhD, research fellow in the Institute of Basic Medical Sciences at the University of Oslo. “However, we found that walking outdoors, even done for two hours per day in the summer, actually decreased melanoma risk.” Flavie Perrier, PhD There has been a positive association before between physical activity and risk of melanoma, and extended time outside seems like a plausible explanation for that. However, we found that walking outdoors, even done for two hours per day in the summer, actually decreased melanoma risk. — Flavie Perrier, PhD There may be a few reasons for this, she adds. First is that physical activity, in general, has been shown to help reduce all types of cancer and has a protective effect on the immune system. For example, a study published in eLife found that physical activity changes the metabolism of the immune system’s T-cells, giving them greater capability in attacking cancer cells. It's not clear from previous research how well that applies to melanoma specifically. While some studies have found that regular exercise may help to protect against melanoma, other studies have had different results. However, says Perrier, regularly spending time outdoors allows your skin to adjust to sunshine gradually and reduces your risk of getting a sunburn. There is a strong association between sunburn and melanoma, so avoiding a burn through strategic exposure could provide more protection. Previous research suggests it doesn’t take many sunburn incidents to raise risk. One study, published in Cancer Epidemiology, Biomarkers & Prevention, found women who had at least five “blistering” sunburns before age 20 had an 80% increased risk for skin cancer. “Those who are more active are likely taking more precautions compared to those who are less active,” she states. That means even though they may be in the sun more frequently, they may be at lower risk for melanoma. How to Plan Your Next Outdoor Workout Playing It Safe To protect yourself, the general recommendation is to use a sunscreen with at least a factor of 15 SPF, but the Skin Cancer Foundation suggests 30 SPF for extended periods outdoors. Chris Gagliardi, MS, CSCS Being outdoors in general when exercising has positive effects, not just on your physical health but also on your mental well-being. Making sure you take a few additional steps to protect yourself can go a long way toward reaping those benefits. — Chris Gagliardi, MS, CSCS For exercise, making a plan beforehand can be key, suggests Chris Gagliardi, MS, CSCS, scientific education content manager at the American Council on Exercise. That includes strategies such as: Apply sunscreen 30 minutes before going outdoorsReapply every hour, or more often if sweating or swimmingWear sun-protective clothingAvoid sun exposure between 10 a.m. and 3 p.m.Exercise in the shade when possible, and choose shady running routes “Being outdoors in general when exercising has positive effects, not just on your physical health but also on your mental well-being,” says Gagliardi. “Making sure you take a few additional steps to protect yourself can go a long way toward reaping those benefits.” What This Means For You Exercising outside may not raise melanoma risk as much as previously believed, a new study suggests. However, managing that risk depends on implementing sun-smart strategies. The 11 Best Sunscreens for Runners of 2022 Was this page helpful? Thanks for your feedback! Get one simple hack every day to make your life healthier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 5 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Skin Cancer Foundation. Melanoma risk factors. Perrier F, Ghiasvand R, Lergenmuller S, et al. Physical activity and cutaneous melanoma risk: a Norwegian population-based cohort study. Prev Med. doi:10.1016/j.ypmed.2021.106556 Rundqvist H, Veliça P, Barbieri L, et al. Cytotoxic T-cells mediate exercise-induced reductions in tumor growth. Elife. 2020;9:e59996. doi: 10.7554/eLife.59996 Behrens G, Niedermaier T, Berneburg M, Schmid D, Leitzmann MF. Physical activity, cardiorespiratory fitness and risk of cutaneous malignant melanoma: systematic review and meta-analysis. PLoS One. 2018;13(10):e0206087. doi:10.1371/journal.pone.0206087 Wu S, Han J, Laden F, Qureshi AA. Long-term ultraviolet flux, other potential risk factors, and skin cancer risk: a cohort study. Cancer Epidemiol Biomarkers Prev. 2014;23(6):1080-1089. doi:10.1158/1055-9965.EPI-13-0821