Afternoon Workouts Show Promise in Blood Sugar Control for Diabetics

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For individuals grappling with Type 2 diabetes, the timing of physical activity could be as impactful as the workout itself. Emerging research suggests that optimizing blood sugar control could hinge on a simple adjustment.

“In this study, we [have] shown that adults with Type 2 diabetes had the greatest improvement in glucose control when they were most active in the afternoon,” co-corresponding author Jingyi Qian said in a statement.

The Time-of-Day Factor in Exercise, Blood Sugar Control

Researchers from Brigham and Women’s Hospital and the Joslin Diabetes Center evaluated data from more than 2,400 patients from the Look AHEAD (Action for Health in Diabetes) study, a wide-ranging trial that focused on overweight or obese adults with Type 2 diabetes, observing their development of cardiovascular disease over time.

Study participants were armed with a waist accelerometer, a small battery-operated device worn on the waistline to measure acceleration or vibration of motion.

Researchers then evaluated when bouts of moderate-to-vigorous physical activity took place. The timing of the movement was categorized into the morning, midday, afternoon, and evening, or deemed “mixed.”

Findings revealed that those who engaged in activity predominantly in the afternoon had the most significant reduction in their blood glucose levels at the end of year one. By the close of the fourth year, this group not only sustained their reduced blood glucose levels but also exhibited the greatest probability of being able to cease their diabetes medications.

In 2020, the World Health Organization issued updated guidelines on physical activity and sedentary behavior. The new recommendations encourage adults to target 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of high-intensity physical activity weekly. But what exactly constitutes moderate- and high-intensity workouts?

According to the Centers for Disease Control and Prevention (CDC), brisk walking, water aerobics, gardening, doubles tennis, and slow bike rides constitute moderate-intensity workouts. On the other hand, jogging, swimming laps, singles tennis, jumping rope, and hiking uphill are vigorous exercises. The CDC stated that you should be able to talk during moderate activity, while you would have difficulty saying more than a few words during vigorous exercise.

Current State of Diabetes

The state of diabetes today is a significant concern worldwide. According to the American Diabetes Association, more than 37 million people in the United States have diabetes, with approximately 1.4 million newly diagnosed cases each year. Most of these cases, up to 90 to 95 percent, are classified as Type 2 diabetes, characterized by the body’s inability to use insulin effectively.

Complications from unmanaged diabetes can lead to severe health consequences, including heart disease, kidney disease, and vision impairment. Equally concerning, the cost of diabetes complications are significant.

According to the CDC, “In 2017, the total cost of all diabetes complications was over $37 billion in this population.”

Support from a Complementary Study

Research conducted in the Netherlands just last year produced similar results. The Netherlands Epidemiology of Obesity study analyzed activity patterns and metabolic health of more than 955 adults. Participants wore accelerometers and heart rate monitors over four days and nights to provide a measure of their activity levels and patterns.

The study authors concluded, “Moderate-to-vigorous activity in the afternoon or evening was associated with a reduction of up to 25 percent in insulin resistance.”

Embracing Individuality in Diabetes Management

Everyone’s body responds differently to diabetes, and treatment plans should reflect this diversity. While this new research suggests that afternoon exercise could offer additional advantages, the most effective strategy is one that fits into your personal routine and keeps you active.

The American Diabetes Association highlights that the influence of physical activity on blood glucose can be quite pronounced, potentially triggering significant decreases that can persist for up to 24 hours after the workout. It underscores the value of grasping how one’s body reacts to exercise and recommends regular blood glucose monitoring before and after physical exertion to manage potential variations.

The Association offers a word of caution, noting, “Understanding these patterns can help prevent blood glucose levels from soaring too high or plummeting too low.”