Sufficient sunlight is essential for human health in daily life, so proper sun exposure is an important aspect of health maintenance. But when is the best time to sunbathe?
The Best Time for Sunbathing
6:00 a.m. to 10:00 a.m.
Experts recommend two time periods as the most suitable for sunbathing during the day. The first is from 6:00 a.m. to 10:00 a.m., during which infrared rays dominate and ultraviolet rays are low. This primarily generates warmth in the body, promotes blood circulation and metabolism, has the effect of improving blood circulation, and enhances vitality.
4:00 p.m. to 5:00 p.m.
The second time period is from 4:00 p.m. to 5:00 p.m., during which the ultraviolet A rays are predominant. This can promote the absorption of calcium and phosphorus in the intestines, which is beneficial for enhancing physical fitness, promoting normal bone calcification, preventing osteoporosis, and reducing the incidence of arteriosclerosis. During this time period, sunbathing is most beneficial for calcium supplementation.
The Optimal Duration of Sunbathing
15-30 minutes for infants
In the early morning or evening, once a day for about 15-30 minutes. Infant skin is delicate and prone to burns, so it is important to choose a time when the sunlight is not too strong and find a place away from direct sunlight. When the baby is about a month old, parents can take the baby for a 20-30 minute outdoor walk. In spring and autumn, this can be from 9:00 a.m. to 11:00 a.m.; in summer, before 9:00 a.m.; and in winter, around noon. After sunbathing, wipe off the baby's sweat and offer water.
30-60 minutes for children
Avoid sunlight from noon to 4:00 p.m. This is a critical period for physical growth and development, especially for bone development, which requires a large amount of vitamin D to assist in calcium absorption. Lack of vitamin D can lead to slow growth in children. Therefore, it is important to allow children to play in the sun as much as possible, with each sunbathing session lasting 30-60 minutes.
1-2 hours for young adults
From 6:00 a.m. to 10:00 a.m. and from 4:00 p.m. to 6:00 p.m., sunbathe for 1-2 hours per day. People in this age group have a strong metabolism and faster calcium loss, so they need to supplement more vitamin D. Therefore, if conditions permit, it is advisable to sunbathe as much as possible.
20-30 minutes for the elderly
Twice a day, 20-30 minutes each time, before 10:00 a.m. and after 4:00 p.m. During these two time periods, there is an increase in ultraviolet A rays in the sunlight, which is a great time for storing vitamin D in the body. Adequate sunlight exposure for the elderly helps prevent and treat osteoporosis and depression. However, excessive exposure to strong ultraviolet rays may also induce skin inflammation, cataracts, senile plaques, and other diseases. In addition, elderly people with cataracts are advised to wear protective glasses to prevent direct exposure to ultraviolet rays.
Precautions
It is worth noting that no matter the season, it is best to avoid long periods of sun exposure between 10:00 a.m. and 4:00 p.m., especially between 12:00 p.m. and 4:00 p.m., as the ultraviolet rays in the sunlight during this time can damage the skin.
When sunbathing, it is preferable to wear red clothing, followed by white clothing, and avoid black clothing. Sunbathing should also be done in moderation, and if it causes skin redness, peeling, or rashes, it should be discontinued.
