Studies suggest later workouts may benefit those with diabetes. Should you switch your routine?
Is it time to change your morning workout to an evening one? Read on to find out!
Suppose you’re among the more than 37 million Americans currently living with Type 1 or Type 2 diabetes. In that case, you’re already aware of the importance of a healthy diet and physical activity when it comes to managing your condition.
Hopefully, you’re getting in the 150 minutes of moderate-to-vigorous physical activity each week as recommended by the American Diabetes Association (ADA). This will go a long way to helping you control blood sugar and help those with Type 2 diabetes who are battling obesity shed those excess pounds.
But did you know that the time of day that you exercise might also play a role in blood sugar control? A new study published June 2024 in the research journal Obesity indicates that evening exercise, performed between the hours of 6:00 pm and midnight, may help people with diabetes improve blood sugar control throughout the day. Read on to check out the findings!
What We Knew About Exercise and Diabetes
It’s long been established that moderate-to-vigorous physical activity (MVPA) can help maintain target and healthy blood sugar levels in individuals with diabetes and those without. This is particularly true for individuals who are obese or overweight and predisposed to insulin resistance.
However, what had not been firmly established prior to this study was whether the timing of physical activity significantly affected glucose homeostasis (blood sugar levels).
While more research certainly needs to be done to corroborate the findings, this most recent study certainly points to the benefits of getting in that workout later in the day.
How The Study Was Conducted
Researchers recruited 186 overweight or obese adults with at least one metabolic impairment (not necessarily diabetes) to participate in the study. Both adult men and women were included in the program. Each participant was outfitted with a wearable device that tracked their physical activity and a Continuous Glucose Monitoring device (CGM) that logged corresponding blood glucose levels for two weeks.
Participants were categorized based on when they logged more than 50% of each day’s moderate-to-vigorous physical activity. MVPA that occurred between 6:00 a.m. and noon was classified as “morning”; an activity that occurred between noon and 6:00 p.m. was classified as “afternoon”; and an activity that was completed between 6:00 p.m. and midnight was classified as “evening.” If a participant did not get any activity during the day, they were classified as “inactive” for that day. If they spread their activity over various day parts, they were classified as “mixed” for that day.
The Results – Evening Exercise Wins!
When more than 50% of their fitness routines were performed in the evening segment, participants were more prone to experiencing lower daytime, nighttime, and overall blood sugar levels. Both male and female participants experienced this pattern, so regardless of gender, exercising in the evening significantly lowers blood sugar than working out during other day periods.
This new information could be a game-changer for those living with diabetes and healthcare professionals who are helping them manage the disease. Not only did evening exercise lower blood glucose levels in participants across the board, but working out later was shown to have an even more significant impact on those with impaired glucose regulation, a category in which individuals living with Type 1 and Type 2 diabetes are certainly included.
So, What Does This Mean?
This new data will hopefully spark added research into the relationship between physical activity and blood sugar, specifically studies regarding factors such as activity timing or type that might benefit those with diabetes and even lead to more specific fitness recommendations to improve blood sugar control.
While the findings of this study are compelling, it’s also important to note that this is a single research program and a limited one. What we know about physical activity and blood sugar is that being active, doing your best to get in shape, and exercising to lose weight is always a good idea and almost always positively impacts blood sugar control.
Activity Is Always Better Than No Activity
We all lead busy lives, and those of us living with diabetes have even more on our plate than most people. As pointed out earlier, the American Diabetes Association (ADA) recommends weekly 150 minutes of physical activity. Ensuring you get that in is more important than worrying about when you perform the activity.
If you can experiment with an evening exercise routine, that is great – give it a try, and if you notice a general drop in blood sugar or find it easier to manage your diabetes working out at night, that’s a bonus. But remember, performing physical activity is always better for your health and diabetes management than being sedentary. So, if squeezing in your physical activity in the morning works best for you, do it. If the afternoon is when your schedule opens up, take advantage of it.
It's great that so much research is being done regarding blood sugar and diabetes management. The more we learn, the better it is for everyone with diabetes. Just remember, when it comes to exercise, the most important things are consistency and safety. Do it regularly, and you’ll do the right thing for your diabetes management program. If you haven’t started a fitness routine or practiced one, speak with your diabetes physician about how to start safely. Good luck!
FAQs
How often should I exercise if I have diabetes?
The American Diabetes Association recommends 150 minutes of moderate physical activity each week. You can divide these minutes however you like, such as five 30-minute or three 50-minute sessions during the week. The key is to get in a full 150 minutes.
Why is evening exercise better?
Evening exercise isn’t necessarily better for you; however, there is new evidence that it may have a greater impact on lowering overall blood sugar levels in individuals who are overweight or obese than physical activity performed during other dayparts.
What if I can’t exercise in the evening?
No big deal. Consistency is the most critical aspect of physical activity, so if the morning works best for your busy schedule, then that’s when you should exercise. Physical activity isn’t just about controlling blood sugar; it’s also about heart health, weight loss, blood pressure, muscle tone, and generally feeling your best.
Have any additional insights on diabetes and fitness? Share with our readers in the comment section below. Thanks, and stay diabetes healthy!
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