Getting some sun during the day — don’t stay out of the light all the time

Cost: No cost at all. Just a few minutes each day — on your commute or during lunch breaks is enough.
In plain terms: Women who deliberately avoid sunlight can expect to live 0.6 to 2.1 years less than those who get the most sun exposure. Even non-smokers who avoid the sun tend to have lifespans similar to smokers who get plenty of sun.
Benefit: A Swedish study followed nearly 29,500 women for 20 years. Compared to the group getting the most sun, those who avoided it ended up living 0.6 to 2.1 years less. The authors noted that “non-smoking women who avoid sunlight have life expectancies comparable to smokers in the group getting the most sun exposure.”
Evidence grade: B
Sources:Lindqvist PG, Epstein E, Nielsen K, et al. (2016). Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of Internal Medicine, 280(4), 375-387. https://doi.org/10.1111/joim.12496
Notes: There are some caveats: Sweden’s high latitude means limited sunlight overall, so these findings may not directly apply to China. It’s also possible that people avoiding sun tend to be less physically active or less inclined to go outdoors. Also, avoid sunburn — wear protection under strong midday sun, since excessive exposure raises skin cancer risk.