STUDY: Evening exercise can help lower blood sugar levels effectively

By oliviacook // 2024-12-09

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Exercise is generally good for your health, but a recent study has found that exercising at different times of the day can affect your blood sugar levels differently. Published in the journal Obesity, the study revealed that for overweight or obese people who don't get much exercise, working out in the evening has the most beneficial effect on blood sugar control. The researchers found that moderate-to-vigorous exercise, which has been shown to improve blood sugar levels, led to the biggest reductions in blood sugar levels in obese or overweight people with impaired glucose regulation, especially when performed in the evening. Jonathan Ruiz, a professor at the University of Granada in Spain and one of the study authors, emphasized the importance of timing when exercising. He said "certified sports and medical personnel should consider the optimal timing of the day to enhance the effectiveness of the exercise and physical activity programs they prescribe." Previous research has shown that exercise helps lower blood sugar levels, particularly in people with weight issues and metabolic conditions. Ruiz and his team discovered that men and women who did more than half of their exercise in the evening had lower overall blood sugar levels throughout the day and night. (Related: Study: Late afternoon exercise helps control blood sugar, cholesterol and triglyceride levels.) For their study, the researchers recruited 186 overweight or obese participants (averaging 46 years old) with at least one metabolic impairment and with a body mass index (BMI, kg/m2) of about 32.9. According to the Centers for Disease Control and Prevention (CDC), adults aged 20 years and above with a BMI of 25 to less than 30 are overweight while those with a BMI of 30 or greater are obese. The participants were not given a specific exercise routine but were monitored to see when they exercised. The researchers reported that all physical activity helped lower blood sugar levels, but evening workouts had the most significant impact, reducing average glucose levels by 2.16 milligrams per deciliter (mg/dL). This effect was noticeable in participants with impaired glucose regulation and was similar for both men and women. While the reason why exercise timing made a huge difference on blood sugar levels is still not understood, the researchers hypothesized that it may have to do with the body's natural circadian rhythm. More specifically, the skeletal muscles, which help lower blood sugar by using up glucose during exercise, are not as efficient at breaking down sugar at night as they are during the day. Therefore, doing the bulk of your exercise in the late afternoon and in the evening could help your muscles use up glucose more efficiently, resulting in better blood sugar regulation through enhanced glucose homeostasis.

The best time of day to exercise for people with obesity

There is a clear connection between obesity and diabetes. According to experts, the more excess fat you have, the more likely you are to develop Type 2 diabetes. This is why the obesity epidemic sweeping the U.S. has also led to an increase in Type 2 diabetes cases among Americans. (Related: Support healthy blood sugar levels with this delicious sweet potato and pumpkin soup.) In a recent study published in the journal Diabetes Care, researchers at the University of Sydney’s Charles Perkins Center examined data from adults with obesity and Type 2 diabetes who were part of the U.K. Biobank. They discovered that for people with obesity, the timing of exercise can significantly impact health outcomes. They reported that those who did most of their moderate-to-vigorous aerobic activities from 6:00 to 11:59 p.m. had the lowest risks of premature death, cardiovascular disease (like heart attacks and strokes) and microvascular disease (problems with small blood vessels). The study followed 29,836 adults with obesity over nearly eight years, during which time they recorded 1,425 deaths, 3.980 cardiovascular events and 2,162 microvascular disease cases. The participants were grouped based on when they did their aerobic exercises – i.e., in the morning, afternoon or evening. The researchers found that, compared with participants who exercised less frequently, those who chose to do aerobic exercises in the evening had the lowest risks of death, cardiovascular disease and microvascular disease. This pattern was consistent even among individuals with Type 2 diabetes. These findings suggest that the timing of physical activity is important for managing obesity and Type 2 diabetes effectively. (Related: Here are some ways to lose weight and lower your blood sugar without fasting.)

Get moving to prevent obesity and diabetes

To prevent obesity and diabetes, adults are advised to engage in moderate-to-vigorous exercise for at least 150 minutes each week and do muscle strengthening exercises for two days. The optimal time for these exercises has not been clearly defined by health agencies. Being overweight increases one's risk of obesity, which is a risk factor for Type 2 diabetes. According to a study published in the Journal of the American Heart Association, approximately 30 to 53 percent of new Type 2 diabetes cases in the U.S. can be attributed to obesity. However, Type 2 diabetes can be prevented and/or managed by adopting healthy lifestyle changes such following a healthy diet and exercising regularly, both of which can greatly help one lose excess fat and maintain a health weight. (Related: Lower your blood sugar and keep your glucose levels balanced with these foods.) The National Diabetes Prevention Program (DPP) suggests that prediabetics can lower their risk of developing Type 2 diabetes by 58 percent by making healthy lifestyle changes and losing five to seven percent of their body weight. DiabetesScienceNews.com has more on how to prevent and/or manage diabetes naturally. Watch the following video and DO THIS WORKOUT EVERY NIGHT to lower blood sugar and improve sleep. This video is from the Daily Videos channel on Brighteon.com.

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The best time of day to exercise for people with obesity

Get moving to prevent obesity and diabetes

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