A recent study published on June 4, 2024, suggests that moderate to vigorous physical activity benefits adults susceptible to insulin resistance. Furthermore, these findings reinforce the idea that exercising later in the day may provide significant advantages. Physical activity during the afternoon or evening, ideally between noon and midnight, has shown the potential to reduce insulin resistance significantly and may be more effective in controlling blood sugar levels than morning exercise.
Moderate-to-vigorous physical activity (MVPA) is known to improve glucose levels, but its impact on daily glycemic control based on timing remains uncertain. The new study shows that it’s not just the amount of physical activity; timing is also relevant when improving blood sugar control.
The study involved 186 adults who were overweight or obese and had at least one metabolic issue. Researchers delved into the relationship between physical activity patterns and glucose levels. The participants, averaging 46.8 years old with a BMI of 32.9 kg/m², wore a triaxial accelerometer wrists and used a continuous glucose-monitoring device for 14 days.
The study categorized each day based on physical activity levels: “inactive” if no moderate-to-vigorous physical activity (MVPA) was recorded, and as “morning,” “afternoon,” or “evening” if more than half of the MVPA minutes occurred between specific time intervals. Days where no single time period contributed to more than 50% of MVPA were categorized as “mixed.”
Key findings revealed that accumulating more than half of daily MVPA in the evening was linked to lower glucose levels over 24 hours (average difference of -1.26 mg/dL), during the day (-1.10 mg/dL), and at night (-2.16 mg/dL) compared to being inactive. This relationship was particularly pronounced among participants with impaired glucose regulation. Notably, the association held consistently across both men and women in the study.
All exercise is highly effective in regulating blood glucose, especially among people with high blood glucose dysregulation. However, people who exercise in the evening see the greatest effect, on average.
Source:
Clavero-Jimeno, A et al. Impact of lifestyle moderate-to-vigorous physical activity timing on glycemic control in sedentary adults with overweight/obesity and metabolic impairments. Obesity. 2024 June 10.