For individuals managing Type 2 diabetes, exercise is a cornerstone of good health. It plays a vital role in balancing blood sugar levels and improving the body’s sensitivity to insulin. However, emerging research suggests that when you exercise can significantly impact its benefits.
While the body is generally more receptive to insulin’s effects at the start of the day, this sensitivity can decrease as the day progresses. This has led researchers to investigate the optimal timing for physical activity, and the evidence is pointing towards the afternoon.
A significant 2023 study published in the journal Diabetes Care found that individuals who exercised in the afternoon saw the most substantial improvements in their blood sugar control. The study monitored the lifestyles and physical activities of people with Type 2 diabetes and obesity. The results clearly showed that physical activity in the afternoon led to marked improvements in blood sugar levels within a year.
Researchers noted that participants who were active in the afternoon experienced the greatest reduction in their Hemoglobin A1C levels (a measure of average blood sugar over three months) after just a few weeks and also required less medication.
This finding is supported by other research. A 2022 study from the Netherlands discovered that exercising between the afternoon and evening can reduce the risk of insulin resistance by up to 25%. Insulin resistance is a condition where the body’s cells don’t respond properly to insulin, leading to high blood sugar. This study also found that afternoon or evening exercise reduced fat content in the liver.
Furthermore, a 2018 study in the journal Nutrients highlighted that even a light, 10-minute walk after lunch was effective in lowering blood sugar levels.
Despite these strong findings, experts offer crucial advice: if you cannot exercise in the afternoon, do not skip it altogether. Exercising at any time of day is always superior to not exercising at all.
