Obesity is linked to multiple health issues, including insulin resistance and type 2 diabetes. People with diabetes must monitor their blood sugar levels throughout the day to ensure they remain within a safe range. Recent research from the University of Granada in Spain has highlighted the impact of exercise timing on glucose metabolism.
The researchers discovered that engaging in moderate-to-vigorous physical activity later in the day is associated with more stable blood sugar levels over 24 hours.
This research was based on observing 186 obese adults (average age 46.8 years) with an average body mass index (BMI) of 32.9.
Participants wore devices to track physical activity and continuous glucose monitors for 14 days. The participants were grouped based on the timing and span of their physical activity and had below categorization:
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Inactive: No moderate-to-vigorous physical activity
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Morning: At least 50% of activity between 06:00 and 12:00
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Afternoon: At least 50% of activity between 12:00 and 18:00
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Evening: At least 50% of activity between 18:00 and 00:00
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Mixed: Activity not concentrated in any specific period
On average, participants engaged in 24 minutes of moderate-to-vigorous physical activity daily. The study confirmed that such activity stabilizes glucose metabolism. Notably, the 24-hour average glucose levels were lower on active days compared to inactive days.
Evening exercise showed promising results
The key finding was that physical activity during the evening was linked to the most significant reduction in blood sugar levels. Participants who exercised in the evening had a 1.28 mg/dL lower average glucose reading than inactive participants.
In contrast, those active in the morning or throughout the day did not show statistically significant differences. Afternoon exercisers saw a reduction of 0.98 mg/dL.
The present study shows that the timing of lifestyle moderate-to-vigorous physical activity is significant and that accumulating most moderate-to-vigorous physical activity during the evening is associated with lower glucose levels in adults with overweight/obesity and metabolic impairments. This association was even more pronounced in participants with impaired glucose regulation and was consistent across both men and women.
So, next time you plan your day, remember to do moderate to high-intensity workouts in the evenings. As your exercise timing can impact blood sugar levels greatly. Additionally, it is advised to monitor blood sugar levels and consult the doctor frequently for diabetics.
FAQ on appropriate time of exercise
Which time exercise is good for health?
Our body’s ability to perform at its peak is in the afternoon and evening. Our body temperature increases during the day, optimizing enzyme activity, muscle function and strength, and endurance for performance. Therefore, between 2 p.m. and 6 p.m., our body temperature is at its highest.
Can I do exercise at night?
There’s nothing inherently wrong with working out at night. It’s always better for our sleep to get some exercise rather than none at all,
What is the best time range for exercise?
The ideal workout duration can vary significantly depending on the person, goals, preferences, and exercise type. For weightlifting and bodyweight strength training, 45–60 minutes per session may suffice.
Can I exercise after eating?
It varies based on the size and style of our meal. As a rule, follow these best practices: After eating a full meal, Wait 2 to 3 hours. After eating a snack, Wait 30 to 60 minutes.
At what time should I not exercise?
Working out just before bedtime is usually discouraged, as exercising later in the day can make it harder to fall asleep and may impact our sleep quality. However, recent studies have found that moderate-intensity exercise may not impact our sleep if we complete it at least one hour before bedtime.
Is it better to exercise or eat first?
When you eat right before exercising, your body will first use the calories you just consumed for fuel. By exercising when it’s been about three to four hours since you last ate, your body is more able to burn fat for fuel because other more accessible fuel methods aren’t available.
