According to Science
Any time is better than never, but research suggests you can score even more blood sugar benefits by carving out time to sweat during this time of day.
a woman running during sunset
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Some research has found that walking after meals for just two minutes (yes, really!) can have a substantial impact on blood sugar. But beyond sprinkling in little activity “nuggets” after a meal, researchers are still on a quest to learn more about the best methods, times of day and intensity levels of exercise that might affect—and potentially help us better manage—our blood sugar levels.
Blood sugar levels naturally rise and fall throughout the day, but when your body has trouble regulating this process, it can lead to insulin resistance and other health issues.1 Typically, your body uses insulin to help cells absorb glucose from your blood. When this process works well, blood sugar levels remain in a healthy range, providing steady energy throughout the day. However, for people with insulin resistance, such as those with type 2 diabetes, glucose stays in the bloodstream, leading to higher blood sugar levels.
Fortunately, regular physical activity is one of the best ways to keep your blood sugar levels in check because glucose is drawn into your muscle cells for fuel during physical activity. Studies indicate that this process helps lower blood sugar levels by improving insulin sensitivity and increasing glucose absorption by cells, even after the workout is finished.2 Regular exercise can also improve cardiovascular health, which is closely linked to better blood sugar control.3 Research suggests that the timing of your workout could make a real difference in how well your body manages glucose, too.
Afternoon and evening exercise seem to offer the most benefit for blood sugar control. While morning exercise is still beneficial, studies suggest that exercising later in the day may help you better manage insulin resistance.4 However, the most important thing is to find a time that works for you and stick to a consistent routine.
A 2022 study published in Diabetologia found that participants who exercised in the afternoon experienced an 18% reduction in insulin resistance, while those who worked out in the evening saw a 25% decrease.4 On the other hand, morning exercise or spreading activity throughout the day didn’t show significant improvements in insulin resistance or liver fat content. While the reasons for this are still being studied, it suggests that afternoon and evening workouts may offer the best benefits for managing blood sugar levels.
How Much Exercise Do You Need?
The Centers for Disease Control and Prevention (CDC) recommends that healthy adults aim for 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity physical activity each week.5 However, even small amounts of physical activity can make a difference. If you’re new to exercise, start slow and gradually increase your activity level as you build endurance.
Types of Exercise That Support Healthy Blood Sugar
To make the most of your exercise routine for blood sugar regulation, it helps to incorporate a variety of activities. Here are some types of exercise to consider:
Aerobic Exercise: Activities like walking, swimming, cycling and running are excellent for improving heart health and lowering blood sugar. Regular aerobic exercise can enhance blood flow, reduce insulin resistance, and support long-term weight management.6
Strength Training: Research shows that lifting weights or using resistance bands helps build muscle mass, which can increase glucose uptake by cells and improve overall insulin sensitivity.7 Aim to incorporate strength training exercises at least two to three times a week.
Yoga and Stretching: Yoga can help reduce stress and promote relaxation, which can help lower cortisol (a stress hormone) and balance blood sugar levels. Incorporating stretching and mindfulness practices can also support better glucose control.8
The Bottom Line
Research shows that afternoon and evening exercise might provide the biggest benefits to blood sugar control. While this is interesting to keep in mind, it’s vital to note that physical activity at ANY time of day is beneficial. In fact, morning exercise might actually be your best option if you find it challenging to make exercise a part of your daily routine. (Translation: Early birds, keep up the great work if you’re loving that 6 a.m. yoga class or walk!)
Keep in mind that exercise is just one of many healthy ways to lower your blood sugar. Sleep, hormones, medicine and other sneaky factors can impact blood sugar as well. What’s on our plate makes the biggest impact, of course, so we recommend sprinkling these 29 recipes to help keep blood sugar in check into your meal plan, too.
