For people who are overweight or have obesity, physical activity in the late afternoon or evening is the best for lowering daily blood sugar levels, according to a recent study published in the journal Obesity.
While research has shown that moderate to vigorous physical activity improves blood sugar levels for adults who are at higher risk of developing insulin resistance (often a precursor to prediabetes or type 2 diabetes), this new study adds to growing evidence that the greatest benefits may come from moving more later in the day.
The new study shows that it’s not just the amount of physical activity, but that timing is also relevant when improving blood sugar control, says coauthor Antonio Clavero Jimeno, a PhD candidate at the Sport and Health University Research Institute at the University of Granada in Spain.
“Our findings emphasize the significance of precision exercise prescription. 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, especially for people at higher risk of developing insulin resistance and type 2 diabetes,” says Jimeno.
Physical Activity at Night Is Better at Lowering Daytime Blood Sugar Levels
The study included 186 participants with an average age of 46 and an average BMI of 33. Investigators monitored physical activity and glucose patterns over a 14-day period using a wristband activity tracker and a continuous glucose-monitoring device.
The amount and timing of daily moderate to vigorous physical activity were recorded, and participants were grouped according to when people were the most active.
Examples of moderate activity include brisk walking, dancing, and gardening, and vigorous intensity activities include jogging, running, fast cycling, fast swimming, and walking briskly up a hill.
Researchers found that getting 50 percent or more of daily moderate to vigorous activity in the evening was associated with lowering day, night, and overall blood glucose levels compared with being inactive, and the link was stronger in people with impaired glucose regulation.
“The results show slightly greater reduction in blood glucose levels if exercise is performed in the late afternoon or evening, but the difference is minimal compared to the mixed and morning exercise [groups],” says Malene Lindholm, PhD, an instructor of cardiovascular medicine and researcher at Stanford University in California, who was not involved in the research.
These findings confirm what Fatima Syed, MD, an internal medicine doctor who specializes in diabetes and weight management at Duke Health in Durham, North Carolina, sees in her practice.
For managing blood sugar levels, exercising in the evening, and particularly after dinner, can improve morning glycemic control, says Dr. Syed.
Managing Blood Sugar Important for Health and Weight Management
Blood sugar regulation is extremely important for many aspects of health, including weight control, says Dr. Lindholm.
“Maintaining stable blood sugar levels helps the body regulate energy storage and utilization. High blood sugar stimulates insulin release, which increases fat storage, and high blood sugar for longer periods of time may lead to insulin resistance,” she says.
Insulin resistance is when the cells in your body don’t respond well to insulin, which is the hormone that’s released when blood sugars rise after eating. It lowers bloods sugar and helps glucose (your body’s main energy source) enter cells in the liver, fat, and muscle.
When a person has insulin resistance, it takes more insulin to get the job done. It isn’t the same as prediabetes or diabetes, but you have to have insulin resistance before you are diagnosed with either.
“Insulin resistance is a vicious cycle. The way to improve it is to lose weight, but it makes it harder to lose weight. Reducing insulin resistance, as measured by better blood sugar control, helps with weight loss,” says Syed.
Source: everydayhealth
