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Workout timing plays a crucial role in improving blood sugar control for overweight adults, particularly those leading a sedentary lifestyle. A joint study by researchers from the University of Granada and the Carlos III Health Institute found that moderate and intense evening exercise significantly lowers daily blood sugar levels compared to exercising earlier in the day. These findings were published in Obesity, the journal of The Obesity Society.
The Importance of Timing for Blood Sugar Control
It has long been known that physical activity improves glucose regulation. It is especially essential in individuals who are overweight or obese and at higher risk for developing insulin resistance. Insulin resistance, or prediabetes, occurs when the body’s tissues become less sensitive to the hormone insulin. That forces the pancreas to produce more insulin to process glucose. This condition is a major risk factor for developing type 2 diabetes.
This study is one of the first to examine the impact of exercise timing. Researchers found that those who exercised in the evening, particularly between 6:00 PM and midnight, experienced the most pronounced reduction in daily blood sugar levels.
Our results highlight the importance of the field of precision exercise prescription. In clinical practice, certified sports and medical personnel should consider the optimal timing of the day to enhance the effectiveness of the exercise and physical activity programs they prescribe
Dr. Jonatan R. Ruiz, a professor at the University of Granada and co-author of the study
Conclusions and Study Results
The study included 186 adults with an average age of 46 and a body mass index (BMI) of 32.9, classifying them as overweight or obese. Participants were equipped with devices that continuously monitored their physical activity and glucose levels over a 14-day period. Physical activity was categorized as morning, afternoon, evening, or mixed, depending on when participants were most active.
Those who performed more than 50% of their exercises in the evening experienced the greatest reduction in blood glucose levels, especially participants who already had glucose regulation issues. These results were consistent across both men and women.
Precision in Prescribing Physical Activity
This study contributes to the field of precision medicine, which tailors treatments based on individual characteristics.
As the field moves towards individualized exercise prescriptions for different chronic conditions, this study now provides additional insights beyond just telling patients to ‘move more,’ but instead to move as often as possible and to prioritize afternoon-to-evening movement when feasible for glucose regulation.
Renee J. Rogers, PhD, FACSM, senior scientist, Division of Physical Activity and Weight Management, University of Kansas Medical Center
For those at risk of developing type 2 diabetes or already living with diabetes, the implications of this research are significant. According to the World Health Organization (WHO), 422 million people worldwide live with diabetes, claiming 1.5 million lives annually. This analysis offers new insights into how targeted lifestyle changes can have a substantial impact on blood sugar control.
Encouraging evening physical activity could become a simple yet effective strategy to help millions of people better manage their blood sugar levels, potentially reducing the risk of more serious complications.
