Sunburned and Sweaty: The Truth About Exercising with a Sunburn

AvatarByGenny Wilkinson Priest

Summer is in full swing, and with it comes plenty of outdoor activities and time spent in the sun. But what happens when you accidentally fall asleep at the beach or forget to reapply sunscreen during a run? That’s right, a painful and itchy sunburn. While you may be determined to stick to your workout routine, you might be wondering if it’s safe to exercise with a sunburn. Before breaking a sweat, let’s explore the effects of working out with a sunburn and some tips for managing this common summer ailment.

Understanding Sunburn

Sunburn is a common skin condition that occurs when the skin is overexposed to the sun’s ultraviolet (UV) rays. These rays penetrate the skin and cause damage to the cells, resulting in inflammation and redness. The severity of a sunburn can vary depending on factors such as skin type, intensity of UV rays, and duration of exposure.

People with fair or light-colored skin are more prone to sunburns because they have less melanin, which is the pigment that protects the skin from UV rays. However, it’s important to note that anyone can get a sunburn regardless of their skin tone.

Symptoms of Sunburn

The most common symptoms of sunburn include redness or pinkness of the affected area, pain or tenderness, swelling, and blisters. In severe cases, sunburn can also cause dizziness, headache, fever, and chills.

It’s worth mentioning that these symptoms may not show up immediately after sun exposure. It usually takes anywhere from 2-6 hours for them to appear and can even take up to 24 hours in some cases.

If you have a mild case of sunburn, these symptoms will subside within a few days. However, if you have severe sunburn or experience any difficulty breathing or swallowing, seek medical attention immediately.

Can You Workout with a Sunburn?

The short answer is no; you shouldn’t work out with a sunburn. While it may seem tempting to continue your exercise routine despite having a burn, it can do more harm than good.

When you’re working out with a sunburned body part, it puts extra stress on already damaged tissue. This stress can worsen the burn and delay healing. It also increases the risk of infection as bacteria can enter through broken blisters or cracks in the skin.

However, if the sunburn is limited to a small area, and you have no other symptoms besides redness and mild discomfort, you can continue working out. Just be sure to avoid exercises that put strain on the affected area and keep it covered with loose clothing.

Best Workouts for Sunburn

If you’ve been unfortunate enough to get a sunburn, it’s essential to give your body time to heal. However, you can still maintain an active lifestyle without putting additional strain on your sunburned skin.

Some of the best workouts for sunburn include low-impact activities such as brisk walking, yoga, or swimming. These exercises are not only gentle on your skin but also promote blood flow and aid in the healing process.

Gentle stretching exercises can also be beneficial as they help reduce muscle tension and improve flexibility. Just be sure to avoid any exercises that involve twisting or putting pressure on the sunburned area.

Tips for Working Out with a Sunburn

If, for any reason, you must work out with a sunburn, here are some tips to help minimize discomfort and promote healing:

  • Apply aloe vera gel or moisturizer regularly to soothe the burn and keep the skin hydrated.
  • Avoid exercising during peak hours when the sun’s rays are most intense.
  • Wear loose-fitting clothing that covers the affected area.
  • Choose workouts that don’t involve sweating excessively as it can irritate a burn.
  • If possible, opt for indoor workouts where you can control temperature and avoid direct sunlight.
  • Stay hydrated by drinking plenty of water before and after your workout.

Preventing Sunburns

While working out with a sunburn might not be wise, taking preventive measures can help you avoid getting a burn in the first place. Here are some tips to keep in mind:

  • Apply sunscreen with an SPF of at least 30 before going outside, even on cloudy days.
  • Reapply sunscreen every 2 hours or after swimming or sweating excessively.
  • Wear protective clothing such as hats, sunglasses, and long sleeves when outdoors.
  • Seek shade whenever possible, especially during peak hours (10 am-4 pm).
  • Stay hydrated by drinking plenty of water throughout the day.

The Bottom Line

Sunburns are not only painful and uncomfortable, but they can also affect your daily activities such as working out. It’s crucial to give your body time to heal and avoid any activities that can worsen the burn.

If you have a severe sunburn or experience any concerning symptoms, seek medical attention immediately. Otherwise, follow the tips mentioned above to help promote healing and prevent future sunburns. Remember to always practice sun safety and be mindful of any changes in your skin after sun exposure.

Understanding the Effects of Sunburn on Your Body

Sunburn is a common skin condition that occurs when the skin is exposed to too much ultraviolet (UV) radiation. UV radiation, which comes from the sun and artificial tanning beds, can cause damage to the skin’s cells, resulting in redness, pain, and inflammation. When your skin is exposed to UV radiation for an extended period of time, it can also lead to premature aging and increase your risk of developing skin cancer.

When you get a sunburn, your body’s immune system also kicks into gear in an attempt to repair the damaged cells. This can cause symptoms like fever, chills, and fatigue. In severe cases, sunburn can even lead to blistering and peeling of the skin.

It’s important to note that anyone can get a sunburn regardless of their skin color or type. However, those with fair skin are at a higher risk because they have less melanin (the natural pigment that protects the skin from UV rays), making them more susceptible to burning.

The Dangers of Working Out with a Sunburn

While regular exercise has numerous health benefits, working out with a sunburn can be dangerous. The combination of sweat and friction caused by movement can exacerbate the symptoms of a sunburn and make it more difficult for your body to heal.

Furthermore, when you are already dealing with damaged skin from a sunburn, exposing it to additional UV radiation from outdoor activities or indoor workouts under intense lights can further harm your skin’s cells. This can result in even more pain and inflammation.

Another concern is dehydration. Sun exposure and sweating during exercise both increase your risk of dehydration. When you have a sunburn, your body needs extra fluid to heal itself. So if you’re not replenishing lost fluids through proper hydration during exercise, it can hinder your body’s healing process.

How to Safely Workout with a Sunburn

If you have a mild sunburn and are experiencing minor symptoms like redness and tenderness, it’s best to take a break from your regular workout routine until your skin fully heals. Instead, focus on gentle stretching or low-intensity activities like walking or yoga.

However, if you have a moderate to severe sunburn with symptoms like blistering and peeling, it’s crucial to avoid any form of physical activity until the sunburn has completely healed. Any kind of movement can further irritate the damaged skin and prolong the healing process.

In either case, be sure to drink plenty of water and stay hydrated throughout the day. This will help your body heal and prevent any complications from dehydration.

Once your sunburn has healed, make sure to take preventive measures for future workouts in the sun. Wear protective clothing, use sunscreen with SPF 30 or higher, and try to exercise during non-peak hours when the UV index is lower.

Alternative Workouts for When You Have a Sunburn

If you’re itching to get back into your regular workout routine but still have some lingering effects from a sunburn, there are plenty of alternatives you can do that won’t aggravate your skin.

Swimming is an excellent low-impact activity that’s easy on the skin. The cool water can also soothe any discomfort caused by the burn. You can also try indoor cycling or opt for strength training with resistance bands instead of free weights.

Yoga is another great option as it allows you to move at your own pace and focus on gentle stretching. However, make sure to avoid hot yoga classes which involve being in a room with high temperatures as this can worsen sunburn symptoms.

And remember, listen to your body. If any form of exercise causes discomfort or pain, stop immediately and give yourself some time to heal.

In summary, working out with a sunburn can be dangerous and hinder your body’s healing process. It’s important to take a break from your regular workout routine until the sunburn has fully healed and to stay hydrated during this time.

Additionally, taking preventive measures like wearing protective clothing and using sunscreen can prevent future sunburns. If you’re still itching to exercise, consider low-impact activities like swimming or yoga that won’t aggravate your skin.

Remember, taking care of your skin is essential for overall health and well-being. Don’t let a sunburn get in the way of your fitness goals; listen to your body and give yourself the time and proper care it needs to heal.

Q: Can I still workout with a sunburn?
A: It is generally recommended to avoid working out with a sunburn. The exertion and sweat may worsen the pain and damage the already sensitive skin. It is important to let your skin heal before getting back to your normal workout routine.

Q: How long should I wait to exercise after getting a sunburn?
A: Depending on the severity of the burn, it is best to wait until the redness and pain have subsided before resuming any physical activity. This could take anywhere from several days to a couple of weeks.

Q: What types of workouts are safe with a sunburn?
A: Low-impact exercises such as walking, yoga, or light stretching can be safer options with a sunburn. Avoid high-impact exercises that put pressure on the affected area.

Q: Should I apply sunscreen before working out with a sunburn?
A: It is best to avoid exposing your sunburned skin to any more sunlight, even if you plan on working out indoors. Wearing loose clothing that covers the affected area and sticking to low-intensity workouts would be a better option.

Q: Can I go for a swim with a sunburn?
A: It is not recommended to swim with a sunburn as it could further irritate the damaged skin. The chlorine in pools can also cause more pain and delay healing. Wait until your burn has healed completely before going for a swim.

Q: How can I protect my skin while working out in the sun?
A: To avoid getting another sunburn while working out outdoors, wear sunscreen and protective clothing such as hats and sunglasses. You may also consider exercising during non-peak hours when the UV rays are not as strong.

In conclusion, working out with a sunburn can have both positive and negative effects on the body. While light exercise can aid in the healing process and improve circulation, intense workouts can further damage the already sensitive skin. It is important to prioritize the health of our skin and take proper precautions when exercising with a sunburn.

Firstly, it is crucial to assess the severity of the sunburn before deciding to workout. If it is a mild burn, then a low-impact workout may be suitable, but if it is more severe, it is best to avoid any physical activity until the burn has healed.

Secondly, proper hydration and protection from the sun’s UV rays are essential when exercising with a sunburn. Staying hydrated helps in flushing out toxins from the body and aids in the healing process. Additionally, applying sunscreen with at least SPF 30 or wearing protective clothing can prevent further damage to the skin.

Moreover, altering types of workouts such as opting for indoor exercises or water-based activities can also be beneficial for those with a sunburn. These options still provide physical activity but reduce the risk of aggravating or causing further damage to the burn.

Furthermore, taking care of our skin after a workout with a sunburn is vital. Proper cooling down techniques and applying post

Author Profile

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Genny Wilkinson Priest
Genny Wilkinson Priest began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson Priest has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.