We are not here to reiterate the myriad benefits of working out; By now, we all know and understand them very well. But, do you know that working out at a particular time can have more benefits. A new study led by Dr. Jeroen van der Velde at Leiden University Medical Center in the Netherlands, which was published in diabetessuggests that exercising in the latter part of the day – compared to morning activity and activity spread evenly throughout the day – may be more beneficial to health as it can bring down blood sugar level And reduce insulin resistance by a quarter.
As part of the research – which used data from the Netherlands Epidemiological (NEO) study of obesity – participants underwent a physical exam, during which blood samples were taken to measure fasting and post-meal obesity. blood glucose and insulin levels. Demographic, lifestyle and clinical information was obtained through a questionnaire, the analysis noted.
“Most daily activities are of mild intensity and because we haven’t seen an association between LPA[lipoprotein (a)]that increases the likelihood of the strokes, and other metabolic conditions), and insulin resistance. This pause and . may also explain the lack of relationship between insulin resistance,” urge the researchers, saying that “further studies” should assess whether the timing of physical activity is indeed important for the occurrence of type 2 diabetes. The researchers further note that the results are related to the intensity of activity during breaks. There could be reasons that were too mild to cause metabolic reactions.
With the study in mind, we reached out to experts to understand if there’s an ideal time for diabetics to work out For better sugar control, and reduction in insulin resistance risk.
According to the World Health Organization, aerobic-exercise for 150 minutes or more a week improves insulin sensitivity and blood glucose homeostasis of body cells. “Too strength training This has advantages because a person has more muscles, his ability to handle blood sugar is better because muscles require energy to function, the source of which is sugar stored in the body and blood sugar“said Garima Goel, a registered dietitian.
The expert said that any type of physical activity at any time of the day is beneficial, regardless of the form of the activity. “Being active improves the body’s glucose homeostasis and improves the responsiveness of body cells” insulin, Although research has found a link between improved health outcomes in late-day diabetics and physical activity, it is still inconclusive whether every age group, all body type, or patients with co-morbidities will benefit. ,” explained Goyal, adding that “not everyone gets time in the evening”.
Dr Jitendra Kumar, Chairman, Renal Sciences and Transplant Medicine, Accord Superspecialty Hospital, Faridabad, said that “exercising between 2-6 pm in the afternoon is considered to be much better than in the morning”. “This is mainly because our core body temperature is higher in the evening than in the morning. Therefore, the required warm-up time is less in the evening. In addition, our muscles have more strength and are flexible that we have more stamina for exercise in the evening,” explains Dr Kumar indianexpress.com,
Does this also apply to diabetics?
According to Dr Kumar, diabetics have better insulin resistance and better sugar control when they exercise in the evening. “That is why children are always advised to play in the evening. The hormones produced during exercise in the evening help in building muscle, while endorphins induce sleep, and help fight stress,” Dr Kumar said.
While working out in the morning, many people will be on a long fast which is not very good for diabetics as it can reduce the sugar a lot. “But evening exercise ensures that the calories consumed during the day are burned and sugar is better controlled,” Dr. Kumar said.
What type of exercise should diabetics do?
Include 2-3 sessions of strength training on consecutive days. Each training session should include 5-10 exercises of major muscle groups and should include 10-15 repetitions, said Goyal, who is also a fitness expert.
“So, strength training And core training with dumbbells, push-ups, sit-ups and resistance exercises play an important role in maintaining metabolic health in diabetics. It is suggested that a diabetic patient should undertake both aerobic and resistance exercise training for optimal glycemic and health outcomes. Also it is recommended not to spend more than two days between daily exercise or exercise sessions to improve the insulin sensitivity of the cells. indianexpress.com,
Dr Ravi Shekhar Jha, Director and Head, Pulmonology, Fortis Hospitals, Faridabad agreed and said that the best time to exercise is “1 to 3 hours after a meal when your blood sugar level is highest”. “If your blood sugar level is very low, you can consume some fruits before exercising. If your blood sugar level is very high (such as in the range of 300 mg/dL or more), you should avoid exercising as it may initially reactively raise blood sugar levels,” Dr. told this outlet, “When there is smog or pollution, we should avoid doing any outdoor exercise as it can be harmful to our heart and lungs.
Goyal lists exercise tips for diabetics
Drink plenty of fluids to stay physically active as well as keep cells hydrated.
– Monitor your blood glucose value before starting an exercise schedule and after completing a workout. “It should not exceed 230 mg/dL or be less than 100 mg/dL,” Goyal said.
– Start the workout with small bouts low intensity exercise And gradually build up the pace.
Keep a carbohydrate snack handy for any hypoglycaemic episodes and consume them as soon as you feel tired or dizzy.
– Wear comfortable cotton socks and athletic shoes while exercising and note any sores, blisters or cuts in the feet and report them to a healthcare provider immediately.
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