Beginner:
1) sunrise/am sunlight for at least 30 minutes
2) sunset/late afternoon for at least 30 minutes
*Exposed your skin as much as you can
*You might complying to this routine for at least a month before hitting the mid day sun that contain UV.
Intermediate:
1) Sunrise/am sunlight
2) Sunset/late afternoon
3) Mid day/noon for at least 5-10 minutes
*You need UVB for vitamin D synthesis
*Download dminder apps for proper mid day routine
*The darker your skin, the longer you need to expose yourself under mid day sun.
Expert:
Wherever you are whenever you want.
*Build your sun callus*Don't miss sunrise and sunset
*Eat tons of seafood
*Reduce sugar consumption
*Sun smart
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