A new study shows that exercise in the afternoon or evening may help control blood sugar more than other physical activities done throughout the day. The study, published Nov. 1 in the journal Diabetologia, concluded that exercising from noon to midnight can significantly reduce insulin resistance compared to exercising earlier in the day. attached.
"Our aim was to investigate the association between timing of physical activity and sedentary time breaks and liver fat content and insulin resistance in middle-aged people," said the study's lead author. said Jeroen van der Velde, PhD, Department of Clinical Epidemiology at Leiden University Medical Center, Healthline.
Overweight or Obese
The team analyzed data from the Dutch Obesity Epidemiology (NEO) study. The study included 45-year-old and her 65-year-old men and women with a body mass index (BMI) of 27 or higher, meaning they were overweight or obese. We then invited all residents from her 45 years to her 65 years with her BMI, representative of the general population of the Dutch municipality, as a control group of approximately 6,700 study populations.
All participants underwent a physical examination, during which blood samples were taken to measure fasting and postprandial blood glucose and insulin levels.We were also asked about lifestyle, and had an MRI scan to measure liver fat content. Some were chosen as 955 randomized participants were given a combination accelerometer and heart rate monitor, which was used to monitor movement and activity for 4 consecutive days and nights.
The day was divided into three blocks. 6am to 12pm. From 12:00 PM to 6:00 PM and from 6:00 PM to midnight, the total percentage of moderate-to-vigorous physical activity (MVPA) per day shows the most active hours for each time period. These measurements were used to estimate energy expenditure during physical activity, allowing researchers to determine time spent at various levels of activity.775 people with complete data was included in the analysis.
Evening exercise reduced insulin resistance by 25%
Researchers found that afternoon exercise was associated with an 18% reduction in insulin resistance, and evening exercise was associated with a 25% reduction compared to the distribution of activity throughout the day. They also found that time spent in moderate to vigorous physical activity decreased both liver fat levels and insulin resistance.
However, Van der Velde and his team found no significant difference in insulin resistance between morning activity and exercise spread evenly throughout the day.
Large difference was surprising
van der Velde said he was not surprised that afternoon or evening physical activity appeared to be most effective. This is because previous studies conducted on diabetics found that high-intensity exercise had the most beneficial effects on glycemic control when it was performed in the afternoon, whereas it did not. Conducted in the morning.
“However, our study focused on habitual moderate-to-vigorous physical activity,” he said. consists of brisk walking and cycling, the latter especially in the Netherlands.”
He and his team still observe differences in insulin resistance of up to 25% between groups that were active primarily in the evening and those whose MVPAs were evenly distributed throughout the day. I discovered that
What is insulin resistance?
Dr. Ricardo Correa, director of the Endocrinology, Diabetes and Metabolic Fellowship Program at the University of Arizona School of Medicine, explained that insulin resistance occurs when cells stop responding to insulin.
"If this receptor is damaged, it can no longer activate the cascade and no glucose can enter," he continued.
When glucose cannot be taken up by cells, blood sugar levels rise, leading to type 2 diabetes. Correa warned that overweight or obese people are at greatest risk for insulin resistance.
"Insulin resistance is the first step on his path to type 2 diabetes," he said.
Benefits of exercise timing beginning to be understood
“We are just beginning to understand the potential health benefits of timing physical activity,” van der Velde said.
One thing is whether adjusting daily activity from morning to afternoon or evening actually leads to improved insulin sensitivity.
"Perhaps someone who could be described as a morning person would actually benefit more from doing physical activity earlier in the day," he added. "At this point, I think we should wait for future studies to translate our results into a clinical message."
Why exercise helps insulin resistance
Correa explained that physical activity provides another pathway that does not involve insulin signaling.
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