Outdoors more this summer: UV, sun habits and keeping your daily walks comfortable

Longer days, warmer evenings and the beach just a drive away. Summer is when a lot of Australians walk more, and that's a great thing for your health.

It's also when the sun is at its strongest. National Skin Cancer Action Week runs from Sunday 15 to Sunday 22 November this year, just before summer starts, and Cancer Council uses it to remind us to check the UV, protect our skin and get to know our bodies.

Here's how to keep your daily walks going through summer, with simple sun habits built in.

What the UV index actually tells you

You can't see or feel UV radiation. A hot day isn't always a high UV day, and a cool, cloudy day can still have strong UV. That's why the UV index is so useful.

Cancer Council explains that the UV index splits UV levels into five bands:

Low: 1 to 2
Moderate: 3 to 5
High: 6 to 7
Very high: 8 to 10
Extreme: 11 and above

The key number is 3. Cancer Council says the Bureau of Meteorology issues sun protection times when the UV index is forecast to reach 3 or above, and at that level UV can damage your skin. In much of Australia, that's most days for a good part of the year.

You can check the UV for where you are on the free SunSmart app, on the Bureau of Meteorology website, or in many weather forecasts. The SunSmart app can also send you an alert when the UV reaches 3 or above.

Slip, slop, slap, seek and slide

Most of us grew up with slip, slop, slap. Today there are five steps, and Cancer Council recommends using them all whenever the UV is 3 or above:

Slip on clothing that covers your skin. Long-sleeved tops and pants cover more.
Slop on SPF50 or higher broad-spectrum, water-resistant sunscreen, and reapply every two hours, especially after swimming, sweating or towel-drying.
Slap on a broad-brimmed hat that shades your face, neck and ears. Cancer Council says a brim of at least 7.5cm is ideal.
Seek shade, especially in the middle of the day, when UV usually peaks between about 10am and 4pm.
Slide on sunglasses that meet the Australian Standard.

Cancer Council's Be SunSmart page adds that sunscreen works best on clean, dry skin about 20 minutes before you go outside, and that it isn't a suit of armour, so use it with the other steps.

Making sun habits part of your walk

The easiest sun habits are the ones you don't have to think about. A few ideas:

Keep a walking kit by the door. Hat, sunnies and a small sunscreen in one spot, so you grab them with your keys.
Pick your time. Early morning and early evening walks are often more comfortable in summer, and UV is usually lower. Check the UV first, though, because it can still be 3 or above.
Choose shady routes. Tree-lined streets, parks and bush tracks make a real difference on a warm day.
Set a sunscreen reminder on your phone. For longer walks, a simple repeating reminder on your phone's clock or reminders app every two hours helps you reapply on time.

Keeping your walks comfortable as it warms up

Comfort matters, because a walk that feels good is a walk you'll do again tomorrow.

Carry water on warmer days and drink before you feel very thirsty. Healthdirect notes that your body needs fluid to help keep its temperature stable, and that thirst, a dry mouth and a headache can be signs of dehydration. Wear light, breathable clothes that still cover your skin, and ease off the pace when it's hot. On very hot days, a shorter walk, an early start or a walk somewhere cool and indoors can be the better choice. Our article on exercising in the heat has more tips.

If you feel dizzy, sick, confused or unusually unwell during or after a walk in the heat, stop, get somewhere cool and seek medical help. In an emergency, call 000.

How Thrive fits in

To be clear up front: the Thrive Health Band does not measure UV, and it can't tell you anything about your skin. For UV, use the UV index. For your skin, see your GP.

What Thrive can do is help you keep your walking habit going through summer:

GPS walks. Record a walk with GPS in the Thrive by Optihealth app to see your route, distance and pace. It makes it easy to find and repeat your favourite shady loops.
Steps and activity trends. See whether your activity holds up as the weather warms, or drops off in a heatwave.
Sleep through warm nights. Hot nights can affect sleep, which affects how you feel on your morning walk. Thrive shows your hours slept and the Quality, Quantity, Regularity and Timing of your sleep. See our article on warm nights and summer sleep.
Recovery Estimate. After a bigger day than usual, Recovery Estimate shows roughly how long until you're back to your usual.
Ask Thrive. Try "Do I walk less when it's hot?" or "How does my sleep change on warm nights?"

Thrive learns what normal looks like for you right across your health, from sleep and heart to stress, temperature and nutrition, so summer changes show up against your own baseline.

Walking with kids, mates or the dog

Summer walks are often social, and the same habits work for everyone. Kids need hats and sunscreen too, and Cancer Council's five steps apply to all ages. If you walk with a group, agree on a shady meeting spot and a time that suits the weather. If the dog comes along, remember that hot footpaths and sand can be tough on paws in the middle of the day, which is one more reason to walk early or late.

If you've been less active over winter, build up gently. A few shorter walks a week, slowly getting longer, is easier on your body than a big jump on the first warm weekend. Our article on easing into longer walks has a simple way to do it.

Sun, vitamin D and balance

Some sun is part of how your body makes vitamin D, so this isn't about avoiding the outdoors. It's about getting the balance right. Cancer Council's advice varies with the season and where you live. Our article on vitamin D in Australia explains it.

Get to know your skin

National Skin Cancer Action Week is also a reminder to check your skin. Cancer Council suggests checking your skin regularly for new spots or changes in the shape, colour or size of existing spots, and seeing your doctor as soon as possible if you notice anything unusual. If you'd like a skin check, ask your GP.

Before you buy

Thrive Health Band: A$589 for the band including 12 months of the Thrive plan, paid upfront. Prices include GST.

Free shipping. Your 12 months start when you activate your Band, and there's no automatic renewal.

At renewal: a new band plus 12 more months for A$589.

Or keep your band and renew the plan for A$240 a year.

Or A$29 a month with no lock-in.

One size, IP68, up to 14 days battery, 12-month warranty, not a medical device, no Apple Health sync. The app is Thrive by Optihealth on iPhone and Android.

See today's price on the Thrive store

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Common questions

What UV level needs sun protection?

Cancer Council says to use all five SunSmart steps whenever the UV index is 3 or above, even on cool or cloudy days.

Does the Thrive Health Band measure UV?

No. Use the UV index on the SunSmart app or the Bureau of Meteorology website. Thrive helps you track your walks, activity and sleep.

When is National Skin Cancer Action Week 2026?

Sunday 15 to Sunday 22 November 2026, according to Cancer Council.

For more answers, see Questions.