Exercise has long been considered one of the effective ways to help control blood sugar. However, recent research shows that the time of exercise during the day also plays an important role, no less than intensity or type of exercise.
A scientific overview published in the journal Trends in Endocrinology & Metabolism shows that afternoon or evening exercise brings more obvious benefits in improving insulin sensitivity and regulating blood sugar, especially in people with type 2 diabetes.
Why are afternoon and evening exercises more effective?
First, at the end of the day, hormone levels such as cortisol, which can increase blood sugar, usually decrease. This helps the body react better to exercise without causing sudden blood sugar spikes.
Second, muscles work more efficiently in the afternoon and evening. When exercising, muscles use glucose as energy, thereby helping to reduce blood sugar levels.
In addition, exercise can affect the body's circadian rhythm. Exercising at a suitable time of day helps regulate biological cycles, thereby supporting a more efficient metabolic process.
Another practical factor is that many people have eaten lunch before afternoon exercise, causing blood sugar to increase slightly. Exercising afterwards will help the body use this amount of glucose more effectively.
Is morning exercise ineffective?
Morning exercise still brings benefits to overall health. However, in some people, especially those with metabolic problems, morning exercise can temporarily increase blood sugar due to hormone effects.
Therefore, instead of applying a fixed time frame, it is necessary to monitor the body's reactions to choose a more suitable training time.
How to effectively utilize exercise?
To better control blood sugar, you can apply some principles:
Try changing exercise time: If you are exercising in the morning and the effectiveness is not clear, try switching to the afternoon or evening.
Choose the appropriate intensity: Moderate to high-intensity exercises such as brisk walking, jogging, cycling or weightlifting are often more effective.
Listen to your body: Do not force yourself to exercise at times that are not suitable for your personal biological rhythm.
Monitor blood sugar: If possible, measure before and after exercise to find the optimal time.
The most important thing is still to maintain habits
Although the time of exercise may affect the effectiveness of blood sugar control, the most important factor is still to maintain regular exercise. If the schedule does not allow afternoon or evening exercise, exercising in the morning is still better than not exercising.
For people with diabetes, they should talk to their doctor before changing their exercise habits, as this can affect their diet and medication.
