Evening Exercise May Be Best for Blood Sugar

New research pinpoints optimal workout times for glucose control.

Want to maximize the blood-sugar-lowering benefits of exercise? New findings suggest that when you work out may be as vital as how intensely or frequently you do. For individuals at risk of type 2 diabetes, timing workouts strategically could be especially beneficial.

Key Findings on Exercise Timing

A recent study highlighted that moderate to vigorous physical activity in the evening yields the most significant reduction in blood glucose levels. The benefits were most apparent in adults who were overweight, obese, or typically sedentary.

The study, published in the journal Obesity, suggests that individuals struggling with insulin resistance might particularly benefit from this approach.

According to the CDC, about 96 million U.S. adults—over a third of the population—have prediabetes (CDC, 2022). Therefore, strategies like timing workouts could have a significant public health impact.

Study Details

Researchers monitored 186 adults, with an average age of 46 and a BMI of 32.9, for 14 days. Participants wore devices that tracked both their glucose patterns and physical activity levels throughout the day.

The scientists categorized the physical activity based on when it occurred: morning (6 a.m. to noon), afternoon (noon to 6 p.m.), evening (6 p.m. to midnight), or mixed (if no single time block accounted for more than 50% of the activity).

Expert Perspectives

“Our results highlight the importance of the field of precision exercise prescription. In clinical practice, certified sports and medical personnel should consider the optimal timing of the day to enhance the effectiveness of the exercise and physical activity programs they prescribe,” said Jonatan R. Ruiz, PhD, professor of physical activity and health at the University of Granada.

Furthermore, Renee J. Rogers, PhD, senior scientist at the University of Kansas Medical Center, noted, “As the field moves towards individualized exercise prescriptions for different chronic conditions, this study now provides additional insights beyond just telling patients to ‘move more,’ but instead to move as often as possible and to prioritize afternoon-to-evening movement when feasible for glucose regulation.”

In conclusion, shifting your workout schedule to later in the day may offer a simple yet effective way to manage blood sugar levels, particularly if you’re overweight, obese, or live a mostly sedentary lifestyle.