Study finds exercise timing is key to blood sugar management
New research reveals the optimal timing of physical activity for controlling glucose levels in overweight and obese adults, highlighting the benefits of evening exercise.
Obesity is linked to many health problems, including insulin resistance and type 2 diabetes. People with diabetes must carefully monitor their blood sugar levels throughout the day to ensure they stay within a safe range.
Recent research from the University of Granada in Spain has shed light on the effect of exercise timing on glucose metabolism.
The researchers found that moderate to vigorous physical activity at the end of the day kept blood sugar levels more stable over a 24-hour period. Their findings were published in the journal Obesity.
The researchers used data from the EXTREME trial, which observed 186 adults (average age 46.8 years) who had an average body mass index (BMI) of 32.9, which was classified as obese.
Participants were fitted with devices to track physical activity and underwent continuous glucose monitoring for 14 days.
Participants were grouped based on their physical activity time:
- Inactive: no moderate to intense physical activity
- Morning: at least 50% activity between 06:00 and 12:00
- Afternoon: at least 50% activity between 12:00 and 18:00
- Evening: at least 50% activity between 18:00 and 00:00
- Mixed: Activity not focused on a specific time period
On average, participants did 24 minutes of moderate to vigorous physical activity per day. The study confirmed that such activity stabilizes glucose metabolism. Notably, the average 24-hour glucose level was lower on active days than on inactive days.
Evening exercise shows promising results
The main finding was that evening physical activity was associated with the most significant reduction in blood sugar levels. Participants who exercised in the evening had 1.28 mg/dL lower average glucose readings than inactive participants.
In contrast, there was no statistically significant difference between those who were active in the morning or throughout the day. Those who exercised in the afternoon saw a reduction of 0.98 mg/dL.
The authors said, “The present study suggests that the timing of moderate to intense physical activity in lifestyle is important and that accumulation of moderate to intense physical activity in the evening is associated with lower glucose levels in adults with overweight/obesity and metabolic disorders.”
This association was even more pronounced in participants with impaired glucose regulation, and was similar in both men and women.
