Does Evening Exercise Reduce Insulin?

In the United States, approximately 35 million adults have type 2 diabetes.

In the US, nearly 100 million adults (more than one in three people) are prediabetic . This means that they have blood sugar levels higher than normal and a greater risk of developing type two diabetes.

This public-health crisis emphasizes the importance of finding effective ways to manage and reverse diabetes, as well as its risk factors.

Insulin resistance and Type 2 Diabetes
Your body releases glucose into your bloodstream when you consume any type of carbohydrate. Your pancreas responds by producing insulin, a hormonal substance that helps move glucose from the bloodstream to your cells for use as energy.

Insulin resistance can develop in some people, usually after years of poor eating habits and lack of exercise. It means their cells are less responsive to insulin. This means that blood sugar remains elevated in your bloodstream, instead of being absorbed into tissues.

Type 2 diabetes and prediabetes are characterized by this characteristic.

Uncontrolled high blood sugar can lead to serious health issues, such as kidney disease, heart disease and nerve damage.

Exercise Helps Improve Insulin Sensitivity
Exercise can improve insulin sensitivity.

Exercise increases the activity of proteins that are involved in insulin signaling, glucose uptake and muscle contraction. After just one exercise, insulin sensitivity can improve immediately and last for up to 48 hours.

Consistent exercise can cause long-term changes to your skeletal muscles, increasing their insulin sensitivity. It can also help stimulate lipid metabolism (fat burning), reducing insulin resistance.

Is Evening Exercise Better?
A study published in Diabetologia in November 2022 examined the effects of timing of exercise on insulin resistance .

Researchers concluded that moderate to vigorous activity in the evening or afternoon was associated with a reduction of insulin resistance up to 25%. The researchers did not see the same effect with morning exercise.

The study was limited by the observation period and the number participants. The timing of physical exercise may be a factor that should be considered when trying to improve the insulin sensitivity. However, more research in this area is required.

Physical activity of any kind is better than no physical activity. The best time to exercise depends on your schedule and personal preferences.