Blood Sugar Drops During Exercise and Stays Low Afterward
It’s commonly understood that consistent exercise can enhance various health parameters. However, a recent study highlights the significance of the timing of your workouts, particularly in managing blood sugar levels.
The study was conducted by two researchers affiliated with the University of Granada in Spain.
They analyzed data from 186 overweight and/or obese adults, characterized by an average BMI of 32.9. The participants, averaging around 47 years of age, were equipped with an accelerometer to monitor physical activity and a continuous glucose monitor for a two-week period.
Evening Exercise from 6 pm to Midnight Yields All-Day Blood Glucose Reduction, Unlike Sedentary Behavior
The researchers discovered that participants who engaged in more than 50% of their moderate to vigorous exercise during the evening hours of 6 pm to midnight experienced notable reductions in their blood glucose levels that lasted throughout the day, not just immediately after exercising. This was in contrast to individuals who remained sedentary throughout the day.
The study categorized “active” individuals as those who engaged in between 21.4 and 42.9 minutes of exercise daily, while “very active” individuals were defined as those who exercised for more than 42.9 minutes per day.
Lowering blood glucose levels is a crucial strategy in combating diabetes, particularly among overweight individuals.
Tailored Exercise Recommendations Highlight Benefits of Afternoon-to-Evening Activity for Glucose Control, Expert Suggests
“As the field progresses towards tailoring exercise recommendations to individual chronic conditions, this study offers further insights beyond simply advising patients to ‘increase physical activity,’ emphasizing the importance of frequent movement and prioritizing afternoon-to-evening exercise for regulating glucose levels,” said Renee J. Rogers, a senior scientist at the University of Kansas’ Division of Physical Activity and Weight Management, who was not involved in the research.
The findings of this new study align with previous research indicating the benefits of exercising at specific times of the day. For instance, one study revealed that concluding exercise approximately two hours before bedtime could significantly enhance sleep quality.
Another study showed that morning workouts were associated with greater reductions in belly fat and blood pressure among women, while evening workouts were linked to improved upper body strength, endurance, and mood. Additionally, men who exercised at night experienced lower blood pressure, increased fat burning, and reduced risk of heart disease.
Another study from last year found that for skeletal health, the timing of exercise is less critical than consistency; exercising at the same time daily contributes to better bone health.
The authors emphasize that studies like theirs demonstrate the importance of recommending the appropriate type of exercise at the most beneficial time for patients.
“Our findings underscore the significance of precision exercise prescriptions,” said study co-author Jonatan R. Ruiz. “In clinical practice, sports and medical professionals should consider the best time of day to maximize the effectiveness of the exercise and physical activity programs they recommend.”
Read the original article on: New Atlas
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