Want to beat the heat this summer? Stay on track of your well-being with these tips from CREB^®’s Critical Illness Benefit Society (CIBS) and Alberta Health Services.

Load up on sunscreen

Ah, the lazy, hazy days of summer. The sun shines brightly––and strongly. When it does, these tips will make your time in the sun safer.

Check the UV index, which measures sun strength. You can be sunburned in as little as 15 minutes. When the UV index is between 3 and 8, everyone, especially kids, needs sunscreen. If it’s above 8, these tips will reduce your risk of sunburn as well as heat rash, heat stroke and, over time, skin cancer.

• Cover up: Wear wide-brimmed hats, UV-blocking sunglasses and thin light-coloured clothing.
• Limit the rays: Take frequent breaks in the shade or indoors.
• Apply and re-apply sunscreen: Put it on every two hours (at least). Match the sun protective factor (SPF) to the UV index and your skin’s sensitivity to sunlight. Babies have thin skin and can burn easily. Keep them out of the sun. Use an SPF 30 lip balm on your lips.
• Stay hydrated: Bring lots of water with you when spending time outside, and drink often, before you’re thirsty.
• Car safety: Never leave your child or pet alone in a car. Your car can heat up quickly, even on days that do not seem very warm.

Try to stay out of the sun between 11 a.m. and 3 p.m., when the sun's rays are strongest, and the UV Index is at its highest.

Get your steps in

Warm summer days and evenings make getting outside for a walk an easy and enjoyable way to add exercise to your day. Health Canada recommends healthy adults under the age of 65 get at least 2.5 hours a week of moderate physical activity. Simply adding a brisk walk to your daily routine can improve overall health.

Create a few habits to help make your daily walks fun and help you maintain a healthy level of activity.

• Begin by setting a goal. You may want to start with a brisk 30 minute walk each day and work your way up to 10,000 steps a day.
• Wear comfortable footwear that provides protection and supports the foot.
• Try tracking your steps with a phone app or a pedometer.
• Challenge friends and colleagues to join you.
• Schedule a 15 or 30-minute walk before work in the morning, into your lunch hour or immediately after work.
• Daily dog walks are also a great way to keep up both you and your four-legged friend healthy.
• Whenever possible, walk to appointments, meetings or to run errands.
• Find walks that include hills or stairs to increase your challenge and improve cardiovascular benefits.

Using a few simple tips can help make a daily walk one of the most pleasurable parts of your day.

Continue to read CREB^®Talk for more health and wellness tips and help us spread the word about the CIBS benefit.

To learn more about CIBS and how it can help you, watch our new short video.