Research has shown that just a two-minute walk after a meal (yes, really!) can have a significant impact on blood sugar levels. But beyond sprinkling small activity “nuggets” after a meal, researchers are still looking for more information about the best methods, times of day, and intensity levels of exercise that can affect our blood sugar levels — and potentially help us get better. to keep under control. .
Blood sugar levels naturally rise and fall throughout the day, but if your body has trouble regulating this process, it can lead to insulin resistance and other health problems. Normally, your body uses insulin to help the cells absorb glucose from your blood. When this process works properly, blood sugar levels stay within a healthy range, providing consistent energy throughout the day. However, in people with insulin resistance, such as those with type 2 diabetes, glucose remains in the bloodstream, leading to higher blood sugar levels.
Fortunately, regular physical activity is one of the best ways to keep your blood sugar levels in check because during physical activity, glucose is drawn into your muscle cells for fuel. Research shows that this process helps lower blood sugar levels by improving insulin sensitivity and increasing glucose uptake by cells, even after exercise ends. Regular exercise can also improve cardiovascular health, which is closely linked to better blood sugar control. Research shows that the timing of your exercise can also make a real difference in how well your body manages glucose.
Afternoon and evening exercises appear to provide the most benefit for blood sugar control. While morning exercise is still beneficial, studies suggest that exercising later in the day can help you better control insulin resistance. Most importantly, find a time that works for you and stick to a consistent routine.
A 2022 study published in Diabetology found that participants who exercised in the afternoon experienced an 18% reduction in insulin resistance, while those who exercised in the evening saw a 25% reduction. On the other hand, morning exercise or activity spread throughout the day showed no significant improvements in insulin resistance or liver fat levels. Although the reasons for this are still being studied, it suggests that afternoon and evening workouts may provide the best benefits for blood sugar control.
How much exercise do you need?
The Centers for Disease Control and Prevention (CDC) recommends that healthy adults aim for 150 to 300 minutes of moderate-intensity 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 slowly and gradually increase your activity level as you build endurance.
Types of exercises that support healthy blood sugar levels
To get the most out of your blood sugar regulation exercise routine, it helps to incorporate a variety of activities. Here are some types of exercises to consider:
- Aerobic exercise: Activities such as walking, swimming, cycling and running are excellent for improving heart health and lowering blood sugar levels. Regular aerobic exercise can improve blood flow, reduce insulin resistance and support long-term weight management.
- Strength training: Research shows that lifting weights or using resistance bands helps build muscle mass, which can increase glucose uptake by cells and improve overall insulin sensitivity. Aim to incorporate strength training at least two to three times per week.
- Yoga and stretching: Yoga can help reduce stress and promote relaxation, which can help lower cortisol (a stress hormone) and balance blood sugar levels. Incorporating stretching and mindfulness exercises can also support better glucose regulation.
The bottom line
Research shows that afternoon and evening exercise can provide the greatest benefits for blood sugar control. While this is interesting to keep in mind, it is essential to know that physical activity is beneficial at ANY time of the day. In fact, morning exercise may be the best option if you find it challenging to make exercise part of your daily routine. (Translation: Early risers, keep it up if you love that 6am yoga class or walk!)
Keep in mind that 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 plate has the biggest impact, so we recommend using these 29 recipes in your meal plan as well to help keep blood sugar levels in check.