[MilDang 365] To see the proper blood sugar lowering effect, exercise 'at this time'

Diabetic patients need to exercise to manage their blood sugar levels. The type and intensity of exercise are important, but there is also a specific time of day that is suitable for diabetics to exercise. A study has shown that exercising in the afternoon helps with blood sugar management.

Today's Diabetes Letter: a two-line summary
1. To lower blood sugar, exercise around 6 PM rather than in the morning.
2. Mitochondrial function is in a good state, so I see significant effects with the same exercise.

Evening exercise recommendations
Research has shown that engaging in moderate to high-intensity exercise after 6 p.m. is more effective in lowering blood sugar levels than exercising earlier in the day. Professor Jonathan Ruiz's team at the University of Granada in Spain analyzed 186 adults with an average age of 46 and a body mass index of 32.9. The participants were divided into three groups based on exercise time: morning group (6 a.m. to 12 p.m.), afternoon group (noon to 6 p.m.), and evening group (6 p.m. to midnight). The study examined the relationship between exercise timing and changes in blood sugar levels. The results showed that engaging in moderate to high-intensity physical activity after 6 p.m. led to a decrease in overall blood sugar levels the following day. The evening exercise group had daily blood sugar levels 1.26 mg/dL lower than the morning and afternoon groups, with weekly levels 1.10 mg/dL lower and nighttime levels 2.16 mg/dL lower.

Thanks to improved metabolism
The reason evening exercise helps improve blood sugar levels lies in the circadian rhythm. According to the 24-hour repeating circadian rhythm, skeletal muscle strength and mitochondrial function peak in the late afternoon. Exercising at this time allows you to reap greater benefits compared to exercising in the morning. The body's sensitivity to insulin is also higher in the afternoon.

Professor Yang Yeo-ri of the Department of Endocrinology at Seoul St. Mary's Hospital said, "Insulin sensitivity tends to be higher in the afternoon than in the morning, so exercising in the evening can lower blood glucose and lipid levels in the bloodstream and sustain this effect throughout the night," adding, "Ultimately, this can make blood sugar management easier."

Exercising after dinner is particularly good for building muscle. This is because your body can use the carbohydrates from your meal as an energy source. In particular, moderate to high-intensity exercises focused on large, powerful muscles, such as major muscle groups, are effective in effectively lowering blood sugar levels after a meal.

Director Yang Se-jung of the Endocrinology Department at Daerim St. Mary's Hospital said, "Muscles absorb and utilize blood glucose with the help of insulin," and "Using large muscles such as the thighs or buttocks after meals can immediately bring elevated blood sugar levels back within the normal range."

Adding cardio to strength training
Eat an early dinner and exercise around 7 PM. Be cautious about exercising late after 10 PM, as it can cause hypoglycemia during sleep. Especially if you are using ultra-rapid-acting insulin with a high risk of hypoglycemia, it is recommended to consult your doctor and plan your exercise accordingly. Also, bring snacks to eat during exercise to prepare for possible hypoglycemia.

What should I do if I only have time in the morning? Professor Jin Sang-man of the Department of Endocrinology and Metabolism at Samsung Seoul Hospital said, "More important than the time of exercise is exercising regularly," and "If you absolutely cannot find time in the afternoon or evening, make sure to exercise in the morning."

Exercise should include aerobic activity daily and strength training at least twice a week. The total exercise time should be at least 150 minutes per week.

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