The best time to exercise to lower blood sugar levels is revealed in a new study

The best time to exercise to lower blood sugar levels is revealed in a new study

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Blood sugar levels are a crucial factor in overall health and well-being. Too much blood sugar can lead to serious health problems such as type 2 diabetes and cardiovascular disease. Therefore, it is essential to find effective ways to control and reduce blood sugar levels. One of the most effective methods is regular exercise. However, not all exercise times are equal when it comes to lowering blood sugar levels. A new study has revealed the best time of day to exercise for maximum benefit.

The benefits of exercise for blood sugar control

Regular exercise is widely recognized as a powerful tool for blood sugar control. When you exercise, your muscles use more glucose from your blood, thus helping to keep your sugar levels within healthy limits. In addition, exercise improves insulin sensitivity, which means the body becomes more efficient at using insulin to regulate blood sugar.

When should you exercise for maximum benefits?

According to the new study, the best time to exercise to lower blood sugar levels is in the evening. Researchers found that evening exercise is more effective in improving blood sugar control than morning or afternoon exercise.

The mechanisms behind this phenomenon

There are several reasons why evening exercise is particularly beneficial for blood glucose control:

  1. Circadian rhythms: Our bodies follow circadian rhythms that affect many physiological functions, including blood glucose regulation. Toward evening, cortisol (the stress hormone) levels decrease, while parasympathetic nervous system activity increases. This creates a more favorable metabolic environment for lowering blood sugar levels.
  2. Insulin sensitivity: Insulin sensitivity tends to be higher in the evening than in the morning. This means that the body becomes more efficient in using insulin to regulate blood sugar during evening exercise.
  3. Glycemic response: Several studies have shown that evening exercise induces a more favorable glycemic response, with lower blood sugar spikes and faster normalization of levels.

How long should you exercise in the evening?

Researchers have found that the duration of evening exercise is also important. Exercises lasting 30-45 minutes seem to be the most effective in lowering blood sugar levels. Shorter or longer exercise sessions did not show the same benefits.

How evening exercise affects other aspects of health

In addition to blood sugar control benefits, evening exercise may have other health benefits:

Improved sleep

Evening exercise can help improve sleep quality. Exercise increases the production of endorphins, which have a calming and relaxing effect. In addition, the rise in body temperature during exercise and the subsequent drop promote the process of falling asleep.

Stress reduction

Exercise is known to be an effective stress reliever. Exercising in the evening can help relieve tension accumulated during the day, improving overall well-being.

Increased energy and productivity

One study showed that evening exercise can increase energy levels and improve cognitive performance the next day. This is due in part to the positive effects of physical activity on sleep and stress management.

Tips for incorporating evening exercise into your routine

To take full advantage of evening exercise for blood sugar control, here are some tips:

  • Plan a 30-45 minute exercise session in the evening, preferably at least 2-3 hours before bedtime.
  • Choose activities you enjoy and can do on a regular basis, such as walking, jogging, cycling or weight training.
  • Be sure to warm up adequately before your workout and spend time on winding down at the end.
  • Stay hydrated by drinking water before, during and after exercise.
  • Closely monitor your blood sugar levels before and after your workout to check for impact.

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