It is not surprising that regular exercise helps improve various health metrics. However, a new study has shown that the timing of exercise is as important as the exercise itself, especially when it comes to controlling blood sugar levels. According to New Atlas, citing the journal Obesity, researchers from the University of Granada in Spain carried out the study, which involved examining and analyzing data from 186 adults who were overweight and/or obese, with an average body mass index of 32.9. The average age of the participants was about 47 years. All participants wore an accelerometer to track movement and a continuous glucose monitor for two weeks, exercising from 6 PM until midnight.
The researchers discovered that study participants who engaged in more than 50% of their moderate to vigorous exercise between 6 PM and midnight experienced significant reductions in their blood glucose levels that lasted throughout the day—not just immediately after exercising—unlike those who were inactive each day. The study categorized individuals as "active" if they exercised between 21.4 and 42.9 minutes daily, and "very active" if they engaged in more than 42.9 minutes of daily exercise.
Achieving lower blood sugar levels is an important strategy to help combat diabetes, particularly among individuals who are overweight. In this context, Renee J. Rogers, a prominent scientist in the Department of Physical Activity and Weight Management at the University of Kansas—who did not participate in the study—stated, "As the field moves towards prescribing personalized exercise regimens for various chronic conditions, this study now provides additional insights that go beyond simply telling patients to 'move more,' but to prioritize movement from the afternoon to evening when possible to regulate glucose."
Evening exercise aligns with previous research showing the benefits of exercising at certain times of the day. One study found that finishing exercise sessions approximately two hours before bedtime can significantly improve sleep. Another study showed that women who exercised in the morning were more likely to lose abdominal fat and lower blood pressure, while those who exercised at night were able to increase upper body strength, endurance, and even improve their overall mood.
