The best time to exercise for healthy blood sugar

Some studies have found that walking for just two minutes after a meal (yes, really!) can have a major impact on blood sugar. But besides scattered around small activities of “nuggets” after meals, researchers still need to learn more about the best methods, the time of day, and the level of exercise that potentially could help us better manage I'm exploring. .

Blood glucose levels rise naturally throughout the day, but if your body struggles to regulate this process, it can lead to insulin resistance and other health issues. Usually, your body uses insulin to help cells absorb glucose from the blood. When this process works well, blood sugar levels remain in a healthy range and provide stable energy throughout the day. However, for people with insulin resistance, such as those with type 2 diabetes, glucose remains in the bloodstream and causes a higher blood sugar level.

Fortunately, normal physical activity is one of the best ways to keep blood sugar levels down, as glucose is drawn into muscle cells due to fuel during physical activity. Research has shown that this process can help lower blood glucose levels by improving insulin sensitivity and increasing glucose absorption by cells, even after the workout is finished. Regular exercise can also improve cardiovascular health. This is closely related to improving glycemic control. Research suggests that workout timing can also make a big difference in the body's successful management of glucose.

Afternoon and evening exercise appears to be the most beneficial for blood sugar control. Morning exercise is still beneficial, but studies suggest that exercising later in the day may help you better manage insulin resistance. However, the most important thing is to find time to work for you and stick to a consistent routine.

Research published in 2022 Diabetes It was found that participants who exercised in the afternoon had a 18% reduction in insulin resistance, while participants who resolved in the evening had a 25% decrease. On the other hand, morning exercise and diffusion activity did not show significant improvements in insulin resistance or liver fat content. The reason for this is still being studied, but suggests that afternoon and evening training may offer the best benefits for managing blood sugar levels.

How much exercise do you need?

The Centers for Disease Control and Prevention (CDC) recommends healthy adults aim for intense 150-300 minutes of either active physical activity every week, or 75-150 minutes of active physical activity. However, even small amounts of physical activity can make a difference. If you're new to exercise, start slowly and gradually increase your activity level as you build durability.

Types of exercise that supports healthy blood sugar

It helps incorporating a variety of activities to maximize your exercise routine for blood glucose regulation. Some types of exercise to consider are:

• Aerobic exercise: Activities such as walking, swimming, cycling and running are great for improving heart health and lowering blood sugar levels. Regular aerobic exercise can increase blood flow, reduce insulin resistance, and support long-term weight management.
• Strength Training: Research shows that lifting weights and using resistance bands can help build muscle mass, increase glucose uptake by cells, and improve overall insulin sensitivity. Aim to incorporate strength training exercises at least 2-3 times a week.
• Yoga and Stretching: Yoga helps reduce stress and promote relaxation. This helps lower cortisol (stress hormone) and balance blood glucose levels. Incorporating stretching and mindfulness practices can also support better glucose control.

Conclusion

Research shows that afternoon and evening exercise can have the greatest benefits for glycemic control. This is interesting, but it is important to note that physical activity is always beneficial. In fact, if you find exercise difficult to become a part of your daily life, morning exercise may actually be your best option. (Translation: Early birds, if you love yoga classes and walks at 6am, then continue doing a great job!)

Keep in mind that exercise is just one of many healthy ways to lower your blood sugar levels. Sleep, hormones, medications and other despicable factors can also affect blood sugar levels. Of course, what we have on our plates has the biggest impact, so we recommend sprinkling these 29 recipes and checking your blood sugar levels in your diet plan as well.