Controlling blood sugar levels is much more important for maintaining overall health, especially for people living with diabetes or prediabetes. As per the data from WHO, over 800 million people suffer from diabetes worldwide. While medication and diet play a big role, the timing of workouts can also make a significant difference. Here is all we need to know about the best time to exercise to manage blood sugar and some simple workout ideas to get started.
Why timing our workouts matters
Exercise helps our body use insulin more efficiently, which lowers blood sugar levels. But did you know that the time of day we exercise can amplify these benefits? A research published in 2023, shows that the body’s natural rhythms, or circadian cycles, affect how it responds to physical activity. Choosing the right time for your workouts can give you better control over blood sugar levels throughout the day.
The best time to work out for blood sugar control
The best time to exercise for controlling blood sugar is typically after meals, especially after breakfast or lunch. After eating, blood sugar levels spike, and working out during this time helps your muscles absorb more glucose from your bloodstream. A study done in 2023 shows that even a short walk or light activity after meals can significantly reduce post-meal sugar spikes.
For those who prefer mornings, exercising before breakfast, known as fasted exercise, can also help improve insulin sensitivity over time. However, if you are on diabetes medication, consult your doctor to avoid the risk of low blood sugar (hypoglycemia).
Ideal exercises to lower blood sugar levels
You don’t need intense gym sessions to control your blood sugar. Simple and consistent workouts can do wonders. Here are some options:
Walking: A 15-30 minute walk after meals is highly effective for reducing post-meal blood sugar levels.Yoga: Gentle yoga poses like the downward dog, cobra pose, or child’s pose can improve blood circulation and help lower stress-induced sugar spikes.Strength Training: Lifting light weights or using resistance bands a few times a week can improve muscle function and enhance glucose uptake.Cycling: Whether on a stationary bike or outdoors, cycling is a great way to burn calories and manage blood sugar.Swimming: Low-impact and full-body, swimming helps keep blood sugar steady while being easy on the joints.
How long should we work out?
Consistency is very important when it comes to controlling blood sugar. Aim for 30 minutes of moderate exercise most days of the week, or about 150 minutes per week. If you’re short on time, breaking your workouts into smaller sessions of 10-15 minutes can still provide significant benefits.
Post-meal workouts don’t need to be long either. A brisk 15-minute walk after eating can go a long way in managing blood sugar levels.
