Exercise in the evening lowers blood sugar

A new study has revealed that moderate-to-vigorous exercise in the evening is most effective in lowering daily blood glucose levels in overweight or obese sedentary adults.This is according to a study published in the journal, titled “Effect of lifestyle timing of moderate-to-vigorous exercise on glycemic control in overweight, obese, and metabolically impaired sedentary adults.” obesity.

Experts say it’s well-documented that moderate-to-vigorous physical activity improves blood glucose homeostasis in overweight and obese adults who are at high risk for developing insulin resistance. However, little is known about the optimal timing of moderate-to-vigorous physical activity to improve daily glycemic control.

“Our findings highlight the importance of the field of precision exercise prescription. In clinical practice, certified sports and health professionals should take into account the optimal timing of the day to increase the effectiveness of the exercise and physical activity programs they prescribe,” said Dr. Jonatan R. Ruiz, Professor of Physical Activity and Health, Department of Physical and Sport Education, Faculty of Sport Sciences, University Institute of Sport and Health (iMUDS), ibs.Granada and CIBEROBN, University of Granada, Spain.

Ruiz is one of the study’s two corresponding authors, along with Antonio Clavero Jimeno, a predoctoral researcher at the same research center.

Data for this study were taken from baseline examinations of a multicenter randomized controlled trial conducted in Granada and Pamplona, ​​Spain. The aim of the study was to investigate the efficacy and feasibility of time-restricted feeding on visceral adipose tissue (primary outcome measure), body composition, and cardiometabolic risk factors in overweight and obese adults.

186 adults with a mean age of 46 years and a BMI of 32.9 kg/m² Overweight or obese participants participated in a cross-sectional study whose physical activity and glucose patterns were monitored simultaneously over a 14-day period using a triaxial accelerometer and a continuous glucose monitoring device worn on the non-dominant wrist.

The research team categorised the amount of moderate-to-vigorous physical activity accumulated each day as inactive (where no activity was accumulated) or as “morning”, “afternoon”, or “evening” if more than 50% of the minutes of moderate-to-vigorous physical activity for that day were accumulated between 6 am and noon, noon and 6 pm, or 6 pm and noon; or “mixed” if none of the defined time periods accounted for more than 50% of the moderate-to-vigorous physical activity for that day.

Results showed that engaging in 50% or more moderate-to-vigorous physical activity at night was associated with lower daytime, nighttime, and overall blood glucose levels compared to inactivity. This association was stronger in participants with impaired blood glucose regulation. The pattern of these associations was similar in both men and women.

“As the field moves toward individualized exercise prescriptions for various chronic conditions, this study offers new insight beyond just telling patients, ‘exercise more,’ to exercise as often as possible and to prioritize exercise in the afternoon and evening when glycemic control is feasible,” said Renee J. Rogers, PhD, FACSM, senior scientist in the department of physical activity and weight management at the University of Kansas Medical Center, who was not involved in the study.