Accordingly, scientists have discovered a simple but effective secret to improving blood sugar levels, especially for overweight or obese people, which is exercising at night, according to the research journal Study Finds.
Research has concluded that moderate to vigorous exercise in the evening is key to optimizing blood sugar regulation.
Exercising in the evening is best for lowering blood sugar levels.
To shed light on the link between exercise timing and blood sugar control, researchers at the University of Granada (Spain) recruited 186 sedentary people who were overweight or obese and had high blood pressure or high cholesterol.
For 14 consecutive days, participants wore a physical activity tracker and a continuous blood glucose monitor 24/7.
Participants were then divided into three groups, depending on how much moderate to vigorous exercise they did during the day.
Morning: 6am to 12pm
Afternoon: 12 to 18 o'clock
Evening: From 6pm to 12pm.
Surprisingly, the results found that exercising in the evening was best for lowering blood sugar levels.
Specifically, people who exercised moderately to vigorously primarily between 6 p.m. and midnight had average blood sugar levels over the course of 24 hours that were about 1.26 mg/dL lower.
The effect was even more pronounced overnight, with average nighttime blood sugar levels dropping by 2.16 mg/dL, according to Study Finds.
A simple yet effective trick to improve blood sugar levels, especially for those who are overweight or obese, is to exercise at night.
Exercising in the afternoon was also beneficial, but less so. With average blood sugar levels being nearly 1 mg/dL lower over 24 hours and 1.72 mg/dL lower at night.
In contrast, exercising in the morning does not have much of an impact on blood sugar levels.
Notably, the blood glucose-lowering effects of moderate to vigorous evening exercise were strongest in individuals with impaired blood glucose regulation, suggesting that this strategy may be particularly effective for those at high risk for diabetes.
Previous research has shown that factors such as insulin sensitivity and glucose uptake in muscle tissue tend to be lower in the evening.
Therefore, moderate to vigorous exercise at this time may provide a stronger stimulating effect to enhance metabolic processes, leading to better overall blood sugar control.
Exercising in the evening can also help reset the body's internal clock in a way that promotes more stable blood sugar levels.
Although more research is needed to confirm these results, this finding provides an interesting starting point for rethinking exercise.
For people looking to improve blood sugar control, aiming for exercise in the afternoon and evening may be a good strategy.
However, researchers warn against saving all physical activity for the evening. It's best to stay active and avoid sitting for long periods of time.
Source: https://thanhnien.vn/tap-the-duc-gio-nay-la-tot-nhat-de-tranh-benh-tieu-duong-185240617180918368.htm
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