Research has shown that even a brief, two-minute walk after eating can significantly affect blood sugar levels. Beyond these quick activities post-meal, scientists continue to explore the most effective approaches, timings, and exercise intensities that might help us regulate our blood sugar more effectively.

Blood sugar naturally fluctuates throughout the day, but difficulties in managing these changes can result in insulin resistance and other health concerns. Typically, insulin assists in moving glucose from the bloodstream into our cells. When this process functions correctly, blood sugar remains stable, providing energy consistently. However, for those with insulin resistance, such as individuals with type 2 diabetes, glucose lingers in the blood, causing elevated blood sugar levels.

Luckily, consistent exercise is among the most effective methods to regulate blood sugar since physical activity uses glucose as energy for muscle cells. Research shows that this action improves insulin sensitivity and enhances glucose uptake by cells, even after the workout has ended. Additionally, regular activity is beneficial for heart health, which is closely associated with improved blood sugar management. Studies also hint that when you work out could significantly influence how your body handles glucose.

Exercising in the afternoon and evening appears to be the most advantageous for controlling blood sugar. While morning workouts have their benefits, evidence suggests that exercising later in the day might improve insulin resistance more effectively. It’s crucial to choose a time that fits your schedule and maintain a regular routine.

A 2022 study in Diabetologia showed that individuals who worked out in the afternoon reduced their insulin resistance by 18%. In contrast, those who exercised in the evening had an even greater reduction of 25%. Conversely, exercising in the morning or spreading movement throughout the day did not show notable improvements in insulin resistance or liver fat levels. Although researchers continue to investigate this phenomenon, these findings suggest that afternoon and evening workouts may yield superior benefits for blood sugar regulation.

How Much Physical Activity Is Recommended?

The Centers for Disease Control and Prevention (CDC) advises that healthy adults aim for 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity exercise each week. However, even minor amounts of activity can be impactful. For beginners, it's important to start gently and slowly raise your activity level as your endurance improves.

Exercise Types That Aid in Blood Sugar Control

To optimize your workouts for managing blood sugar, it's beneficial to engage in a mix of different types of activities. Here’s a list of exercises you might want to try:

Aerobic Activities: Engaging in exercises such as walking, swimming, cycling, or running is fantastic for enhancing cardiovascular health and lowering blood sugar levels. Regular aerobic workouts can improve circulation, decrease insulin resistance, and assist with long-term weight maintenance.

Resistance Training: Studies indicate that weight lifting or using resistance bands can increase muscle mass, leading to a greater uptake of glucose by the body’s cells and better insulin sensitivity. Try to include strength training in your routine at least two to three times every week.

Yoga and Stretching: Practicing yoga can lower stress and encourage relaxation, which might help decrease cortisol levels (the hormone related to stress) and stabilize blood sugar. Adding stretching and mindfulness techniques can also contribute to improved glucose management.

In Conclusion:

Research suggests that exercising in the afternoon or evening may be most beneficial for blood sugar regulation. However, it's crucial to remember that being active at any time of day is good for you. Actually, if fitting exercise into your daily schedule seems tough, morning workouts may be the best option. (In other words, if you enjoy that early 6 a.m. yoga session or morning walk, keep it up!)

Remember, exercise is just one effective strategy to lower blood sugar. Sleep, hormones, medication, and various other factors can also affect blood sugar levels. Ultimately, what you eat has the most significant influence, so we suggest adding these 29 recipes to your meal plan to help manage blood sugar as well.