“What time” is the best time to exercise to lower blood sugar levels? Some research has found that walking for just two minutes after a meal (yes, really!) can have a big impact on blood sugar levels. But beyond adding a little “chunk” of activity after a meal, researchers are still searching to learn more about how, the time of day, and the intensity level of exercise best affect — and may help us better manage — our blood sugar levels.
Blood sugar levels naturally rise and fall throughout the day, but when your body has trouble controlling this process, it can lead to insulin resistance and other health problems. Basically, your body uses insulin to help your cells absorb glucose from your blood. When this process is working well, your blood sugar levels are in the right range, providing you with steady energy throughout the day. However, for people who are insulin resistant, such as those with type 2 diabetes, glucose stays in your bloodstream, causing your blood sugar levels to spike.
Fortunately, exercising regularly is one of the best หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ ways to keep your blood sugar levels steady, as glucose is pulled into your muscle cells for energy during exercise. Studies suggest that this process helps lower blood sugar levels by improving insulin sensitivity and increasing cell uptake of glucose, even after exercise.
When is the best time to exercise to lower blood sugar levels?
Regular exercise can also improve cardiovascular health, which is closely linked to better blood sugar control.
Research suggests that the timing of your workouts can make a real difference to how well your body handles glucose.
Exercising in the afternoon and evening seems to be most beneficial for controlling blood sugar levels. While morning exercise is also beneficial, studies suggest that exercising later in the day may help you better manage insulin resistance.
The most important thing, however, is to find a time that works for you and stick to a consistent routine. A 2022 study published in Diabetologia found that participants who exercised in the afternoon had an 18% reduction in insulin resistance, while those who exercised in the evening saw a decrease.
Conversely, morning exercise or spreading activity throughout the day did not show significant improvements in insulin resistance or liver fat content. Although the rationale for this is still being studied, it suggests that afternoon and evening exercise may provide the greatest benefit for blood sugar management.
How much exercise is good?
The Centers for Disease Control and Prevention (CDC) recommends that healthy adults aim for 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous exercise each week. However , even small amounts of exercise can make a difference. If you’re just starting out, start slowly and gradually increase your activity level as you build your endurance.
What kind of exercise helps reduce blood sugar?
To make your exercise most effective at controlling your blood sugar levels, it’s helpful to mix in a variety of activities. Here are some types of exercise to consider:
Aerobic exercise. Activities such as walking, swimming, cycling, and running are excellent for improving heart health and lowering blood sugar levels. Regular aerobic exercise can improve circulation, reduce insulin resistance, and support long-term weight management.
Strength training. Research shows that lifting weights or using resistance bands helps build muscle mass, which can increase glucose uptake by cells and improve overall insulin sensitivity. Aim to include at least two to three strength training workouts per week.
Yoga and stretching Yoga can help reduce stress and promote relaxation, which can help lower cortisol (the stress hormone) and balance blood sugar levels. Combining stretching and mindfulness can also support better glucose control.
Research has shown that exercising in the afternoon and evening may provide the most benefit for controlling blood sugar levels. While this is interesting to note, it’s important to note that physical activity at any time of day can be beneficial. In fact, exercising in the morning may be your best option if you find it challenging to make exercise a part of your daily routine. (Meaning: Early bird, keep up the good work if you love yoga class or a 6 a.m. walk!)
Keep in mind that exercise is just one of many healthy ways to lower your blood sugar levels. Sleep, hormones, medications, and other unexpected factors can also affect your blood sugar levels. What we eat definitely has the biggest impact, so we recommend adding these 29 Recipes to Help Control Blood Sugar to your meal plan.