A recent study found that moderate to high-intensity exercise (MVPA) in the evening is the most effective way to lower blood sugar levels in overweight or obese individuals.
Spanish research team conducts study on 186 overweight and obese adults
On the 11th, the research team led by Professor Jonatan Ruiz from the University of Granada in Spain revealed that their experiment on the effects of exercise on overweight and obese individuals showed that exercising in the evening was the most effective in controlling blood sugar levels. Their findings were published in the Obesity journal of The Obesity Society (TOS).
According to the research team, this result indicates that the amount of exercise and the time of the day are related to improving glucose homeostasis. They explained that the optimal time should also be considered when prescribing exercise therapy in clinical settings.
They explained the research background: While it is known that moderate to high-intensity exercise is effective in improving glucose homeostasis in overweight and obese adults who are at high risk of insulin resistance, it is not known when it is best to perform such exercise.
In this study, the research team used wrist-worn devices to measure physical activity and glucose changes for 14 days in 186 overweight and obese adults living in Granada and Pamplona. The average age of these adults was 46, and their body mass index (BMI) was 32.9 kg/m² (approximately 72.5 lbs/ft²).
The participants were divided into a morning group who performed more than 50% of their moderate to high-intensity exercise in the morning, an afternoon group who exercised from noon to 6 pm, and an evening group who exercised from 6 pm to midnight. The team then analyzed the association between exercise timing and changes in blood glucose levels.
The effect of evening exercise lowering blood sugar was confirmed through experiments
The analysis showed that performing more than 50% of moderate to high-intensity exercise in the evening significantly lowered daily, daytime, and nighttime blood sugar levels compared to being inactive.
The evening exercise group had a daily blood glucose level of 1.26 mg/dL lower than the inactive group, a weekly average of 1.10 mg/dL lower, and a nighttime level of 2.16 mg/dL lower.
This association was stronger in participants with blood sugar control disorders, and both men and women showed similar patterns of association.
The research team explained that these results demonstrate that performing more moderate to high-intensity exercise in the evening is beneficial for improving glucose homeostasis in adults who are overweight or obese, have metabolic disorders, and lead sedentary lifestyles.
“Our results highlight the importance of the field of precision exercise prescription,” explained Ruiz.
“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,” he added.
