Morning and afternoon exercise are preferable for preventing type 2 diabetes.

Morning and afternoon exercise are preferable for preventing type 2 diabetes.

The Power of Timing: Why When You Exercise Matters in Lowering Diabetes Risk

How you work out as well as when you exercise matters. At least, that’s what researchers have found when it comes to lowering the risk of type 2 diabetes¹. In a recent study published in the journal Diabetologia, researchers discovered an interesting correlation between the timing of exercise and the risk of diabetes².

During the study, led by Dr. Caiwei Tian of Harvard University and Dr. Chirag Patel of Harvard Medical School in Massachusetts, researchers found that physical activity undertaken in the morning or afternoon seemed to reduce the risk of type 2 diabetes, while exercising in the evening did not seem to have the same protective effect³.

Furthermore, the researchers found that the amount of total exercise was also a factor in reducing the risk of diabetes⁴. Those who engaged in more hours of measurable physical activity had a lower likelihood of developing type 2 diabetes⁵.

The Study and its Findings

To conduct the study, the researchers gathered data from 93,095 participants in the UK Biobank who had no history of type 2 diabetes⁶. The participants wore an accelerometer for one week to measure their physical activity, including chores, walking, and vigorous exercise⁷.

The findings were adjusted for lifestyle factors such as sleep and dietary intake, and the researchers measured activity based on metabolic equivalent of task (MET) hours⁸. They discovered that for each one-unit increase of MET hour of physical activity, the risk of type 2 diabetes decreased by 10% for morning activity (6 a.m. to noon) and 9% for afternoon activity (noon to 6 p.m.)⁹. Surprisingly, there was no such correlation for evening activity (6 p.m. to midnight)¹⁰.

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“The timing of activity may play a role in the mitigation of diabetes risk,” noted the study authors. They also suggested that including some higher intensity activity in one’s routine could further reduce the risk of developing diabetes and other cardiovascular diseases¹¹.

Why Does Timing Matter?

While the study shed light on the potential benefits of morning and afternoon exercise in reducing the risk of diabetes, the reasons behind this correlation remain unclear¹². Dr. Chirag Patel suggests that there may be additional lifestyle or socioeconomic differences that were not accounted for in the study’s design¹³. Future studies may consider factors such as individuals’ chronotypes (whether they are “morning people” or “night owls”) and individual biological differences¹⁴.

Dr. Alex Foxman, the medical director of Achieve Health and Weight Loss, a holistic weight-loss program, provides some possible explanations for the finding¹⁵. He suggests that morning and afternoon physical activity may help regulate the body’s natural clock, known as the circadian rhythm, which influences various biological processes such as metabolism, hormone secretion, and sleep quality¹⁶. On the other hand, evening physical activity may disrupt the circadian rhythm and impair glucose tolerance, especially when done close to bedtime¹⁷. Another possible explanation is that morning and afternoon physical activity may reduce the amount of time spent in sedentary behaviors, which are known to increase the risk of type 2 diabetes¹⁸.

Maximizing the Benefits of Exercise

Understanding the potential benefits of timing exercise is crucial for individuals who want to lower their risk of type 2 diabetes or improve their blood sugar control¹⁹. Dr. Alex Foxman suggests that aiming for at least 150 minutes of moderate to vigorous physical activity per week, preferably in the morning or afternoon, can be beneficial²⁰. He also advises avoiding long periods of sedentary behavior, following a healthy diet, getting enough sleep, and consulting a doctor if needed²¹.

Dan Gallagher, a registered dietician with Aegle Nutrition, emphasizes that the most important thing is to actually engage in regular exercise, regardless of the time of day²². Being mindful of one’s diet throughout the day can also contribute to better insulin resistance and reduced chances of developing diabetes²³. Ultimately, the best workout is the one that’s completed, so finding a consistent time to exercise that works for each individual is key²⁴.

In conclusion, timing does matter when it comes to exercise and its potential impact on lowering the risk of type 2 diabetes. While morning and afternoon exercise seems to be more protective, the most important thing is to engage in regular physical activity that suits individual preferences and schedule. By being active and incorporating moderate to vigorous exercise into our daily routine, we can take significant steps towards preventing diabetes and improving our overall health.