(Diabetes Exercise) To see the full blood sugar-lowering effect, exercise 'at this time'.

Diabetics need to exercise to manage their blood sugar levels. While the type and intensity of exercise are important, there's a specific time of day that's best for them. Research has shown that exercising in the afternoon helps manage blood sugar levels.

Two-Line Summary of Today's Diabetes Letter

 

1. To lower your blood sugar, exercise around 6 PM rather than in the morning.

 

2. Since mitochondrial function is improved, the same exercise has a great effect.

 

Evening exercise recommendations

 

A study found that performing 'moderate to high intensity exercise' 'after 6 p.m.' rather than in the morning is more effective in lowering blood sugar levels. 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 groups according to the duration of exercise.

Morning Group (6am-12pm)

▲Afternoon Group (Noon - 6 PM)

▲After dividing into an evening group (6 PM to midnight), we analyzed the relationship between exercise time and blood sugar changes.

 

As a result, those who engaged in moderate- to vigorous-intensity physical activity after 6 p.m. had lower overall blood sugar levels the next day. The evening exercise group had daily blood sugar levels that were 1.26 mg/dL lower than those in the morning and afternoon, while their daytime blood sugar levels were 1.10 mg/dL lower and their nighttime blood sugar levels were 2.16 mg/dL lower.

Thanks to the improved metabolism

 

The reason evening exercise helps improve blood sugar levels lies in the circadian rhythm. Following the 24-hour cycle, skeletal muscle strength and mitochondrial function peak in the late afternoon. Exercising at this time offers greater benefits than exercising the same amount 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 will lower blood glucose and lipid levels, which will last throughout the night," adding, "Ultimately, we can expect the effect of making blood sugar management easier."

 

Exercising after a meal, even in the evening, is beneficial for muscle growth. This is because the body can use carbohydrates stored after a meal as an energy source. Moderate- to high-intensity exercise, particularly targeting large muscle groups—the largest and most powerful muscles in the body—is particularly effective in lowering postprandial blood sugar levels.

 

“Muscles absorb and utilize glucose in the blood with the help of insulin,” said Yang Se-jeong, head of the Endocrinology Department at Daerim St. Mary’s Hospital. “Using large muscles such as the thighs or buttocks after a meal can immediately bring the spiked blood sugar level down to the normal range.”

 

Incorporating cardio into your strength training

 

Eat an early dinner and exercise around 7 p.m. Exercise late, after 10 p.m., as this can lead to hypoglycemia while you sleep, so be careful. If you're taking rapid-acting insulin, which carries a high risk of hypoglycemia, consult your doctor before developing an exercise plan. You should also pack a snack to eat during your workout to prevent hypoglycemia.

 

What if you only have time in the morning? Professor Jin Sang-man of the Department of Endocrinology and Metabolism at Samsung Medical Center said, "What's more important than the time of day is exercising regularly. If you absolutely can't find time in the afternoon or evening, make sure to exercise in the morning."

 

It's recommended to exercise aerobicly every day and strength training at least twice a week. Total exercise time should be at least 150 minutes per week.

 

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It would be good to exercise every day.

Evening exercise is good for improving blood sugar levels.

 

I saw it in the newspaper last time,

After dinner, take a brisk walk or run rather than

 

They say a light walk is good.