A recent study published in the journal Obesity reveals that the timing of exercise can significantly influence blood sugar regulation, particularly in individuals who are overweight or obese. The research highlights that evening exercise may offer the greatest benefits for managing blood sugar levels.
Evening exercise and blood sugar
The researchers found that exercising in the evening has the most substantial positive effect on lowering blood sugar levels in individuals with impaired glucose tolerance. Moderate to intense physical activity, particularly during the evening, can lower average glucose levels by 2.16 mg/dL.
Jonathan Ruiz, a professor at the University of Granada, emphasized the importance of exercise timing for optimal results, suggesting that healthcare professionals incorporate recommendations on the best time for physical activity into their programs.
The role of the circadian rhythm
One reason evening exercise is more effective in regulating blood sugar could be related to the body’s natural circadian rhythm. Muscles, which utilize glucose during exercise, become more efficient at breaking down sugar later in the day. This enhanced efficiency results in improved blood sugar regulation.
Exercise and reduced risk of diabetes and cardiovascular disease
A study conducted by the University of Sydney, published in Diabetes Care, analyzed the health data of obese adults and concluded that evening exercise significantly reduces the risk of:
- Early death
- Cardiovascular diseases
- Microvascular issues
The study, which tracked 29,836 individuals over nearly eight years, found that those who performed most of their aerobic activities between 6:00 PM and midnight had the lowest health risks.
Preventing obesity and diabetes
Regular physical activity, at least 150 minutes per week, along with muscle-strengthening exercises twice a week, can help reduce the risk of obesity and type 2 diabetes. The National Diabetes Prevention Program (DPP) recommends that prediabetics reduce their risk of diabetes by 58% through a combination of healthy eating and regular exercise, resulting in a 5–7% weight loss.
This evidence underscores the importance of not only exercising regularly but also being mindful of when physical activity occurs, especially for individuals at risk of developing chronic conditions like diabetes and cardiovascular disease.
