Some studies have shown that just two minutes of walking after a meal (yes, really!) can have a big impact on blood sugar levels. But beyond just sprinkling in little activity “nuggets” after meals, researchers have discovered the best ways, times, and times to exercise, which can affect blood sugar levels and help you better manage them. I continue my quest to learn more about belts and intensity levels. .
Blood sugar levels naturally rise and fall throughout the day, but when your body has trouble controlling this process, it can lead to insulin resistance and other health problems. Normally, the body uses insulin to help cells absorb glucose from the blood. When this process works well, it keeps blood sugar levels within a healthy range and provides a steady supply of energy throughout the day. However, for people with insulin resistance, such as those with type 2 diabetes, glucose remains in the bloodstream, causing blood sugar levels to rise.
Fortunately, regular physical activity is one of the best ways to keep blood sugar levels in check. This is because glucose is drawn into muscle cells for energy during physical activity. Research shows that this process can help lower blood sugar levels, even after training is over, as it improves insulin sensitivity and increases glucose uptake by cells. Regular exercise also improves cardiovascular health, which is closely associated with improved blood sugar control. Research shows that the timing of your workouts can also make a big difference in how well your body manages glucose.
Afternoon and evening exercise appears to be most effective for blood sugar control. While morning exercise is still beneficial, research shows that exercising later in the day may help you better manage insulin resistance. However, the most important thing is to find a time that works for you and stick to a consistent routine.
Research results published in 2022 diabetes They found that participants who exercised in the afternoon had an 18% reduction in insulin resistance, and those who exercised in the evening had a 25% reduction. On the other hand, no significant improvement in insulin resistance or liver fat content was observed with morning exercise or exercise throughout the day. The reasons for this are still being researched, but it suggests that training in the afternoon and evening may be most effective at managing blood sugar levels.
How much exercise do I need?
The Centers for Disease Control and Prevention (CDC) recommends that healthy adults aim for 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity physical activity each week. However, even small amounts of physical activity can make a difference. If you’re new to exercise, start slow and gradually increase your activity level as you build your endurance.
Types of exercise that support healthy blood sugar levels
To get the most out of your exercise routine to regulate blood sugar levels, incorporating a variety of activities can help. Here are some types of exercise to consider:
- Aerobic exercise: Activities like walking, swimming, cycling, and running are great for improving heart health and lowering blood sugar levels. Regular aerobic exercise increases blood flow, reduces insulin resistance, and supports 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. Try to include strength training at least two to three times a week.
- Yoga and stretching: Yoga can reduce stress, promote relaxation, lower cortisol (the stress hormone), and balance blood sugar levels. Incorporating stretching and mindfulness practices can also support better blood sugar control.
conclusion
Research shows that exercise in the afternoon and evening may have the greatest effect on blood sugar control. While this is interesting to keep in mind, it’s important to remember that physical activity is beneficial at any time of the day. In fact, if you have trouble making exercise part of your daily routine, morning exercise may be your best option. (Translation: If you like 6am yoga classes or walking, wake up early and do your best!)
Remember, exercise is just one of many healthy ways to lower your blood sugar levels. Sleep, hormones, medications, and other sneaky factors can also affect blood sugar levels. Of course, what’s on our plates has the biggest impact, so we recommend incorporating these 29 recipes into your meal plan to keep your blood sugar levels in check as well.
