Getting your workout in at the right time of day might be just as important as exercising regularly. New research in the journal Diabetologia suggests that when we choose to be physically active could play a key role in lowering our risk of developing type 2 diabetes. According to this study, being strategic about exercise timing, rather than just focusing on quantity, could pay off with greater health benefits.
In today’s fitness-focused world, most advice revolves around getting a certain amount of activity per day or per week. But these findings show we need to think about not just how much we work out, but when we do it. Picking the optimal hours to be active could give your diabetes prevention efforts a boost.
What the Study Showed
Harvard researchers explored the connection between when physical activity occurs and type 2 diabetes risk. The scientists, Dr. Caiwei Tian and Dr. Chirag Patel, analyzed data from over 90,000 UK Biobank participants without diabetes, average age of 62. Participants wore accelerometers to objectively measure daily activity levels for a week.
The study used the metabolic equivalent of task (MET) to quantify all activities, from mundane chores to vigorous exercise. They calculated MET hours for morning, afternoon, and evening time segments. The analysis showed that each 1-unit MET increase corresponded to a 10% lower diabetes risk with morning activity and a 9% lower risk with afternoon activity. However, evening activity showed no significant link to diabetes risk reduction.
Furthermore, the relationship between morning/afternoon activity and diabetes risk was linear – more MET hours completed meant lower risk. This highlights both timing and amount of activity as important for risk reduction. The findings held even after considering other lifestyle factors like diet, sleep, and income.
In summary, this research suggests that when we exercise, not just the total amount, can impact type 2 diabetes risk. Optimizing the timing of activity may be a key strategy for mitigating diabetes development.
The Effect of Exercise Consistency and Intensity
Interestingly, the study found that consistency of physical activity did not appear strongly tied to diabetes risk. Those who exercised in shorter bursts more often did not have lower diabetes risk compared to those active for the same total MET hours but less frequently.
The intensity of activity did matter though. The analysis showed moderate-to-vigorous (MVPA), and vigorous (VPA) activity linked to lower diabetes risk regardless of timing. This suggests both duration and intensity are factors that help lower type 2 diabetes risk.
Therefore, sporadic yet intense activity may be just as protective as routine moderate activity if total volume is comparable. While consistency is important, intensity could help compensate if you must exercise in short spurts throughout the day. So, there’s always a way to integrate exercise into even the busiest of schedules.
Morning Workouts May Be Better for Sleep Quality Too
Another factor that affects the risk of developing type 2 diabetes is sleep, something most people don’t get enough of. Research suggests that inadequate sleep negatively impacts blood sugar regulation, pushing even healthy individuals towards a prediabetic state. Studies have found that shorter sleep duration appears linked to higher odds of developing diabetes, even when considering other risk factors like weight, inactivity, and family history.
In one study, people getting less than 7-8 hours of sleep nightly had about a 40% greater likelihood of acquiring diabetes versus those getting adequate sleep, when controlling for demographic and lifestyle variables. This implies that sleep itself plays a significant role in diabetes risk, independent of these other factors.
Additionally, research shows sleep disruptions like insomnia can hike diabetes odds similar to having a close family member with type 2 diabetes. Difficulty falling or staying asleep carries consequences comparable to this major genetic risk element.
Morning Workouts Affect Sleep Quality
Can morning workouts improve sleep quality? A study published in the U.S. National Library of Medicine suggests morning workouts may be ideal for enhancing sleep quality. The study compared the impact of exercise timing on various sleep parameters.
Individuals who engaged in morning exercise slept longer and spent over 75% more time in the deepest, most restorative sleep stages compared to those exercising later in the day. The morning workout group also experienced more optimal sleep cycle patterns.
This data implies well-timed physical activity in the morning may have unique benefits for improving sleep duration and intensity at night. So, you have more than one reason to wake up to a workout – a lower risk of type 2 diabetes and better sleep.
Acting for Improved Health
This in-depth study offers a fresh look at utilizing physical activity for diabetes prevention. The data shows morning and afternoon exercise optimized diabetes risk reduction. It also highlights the value of higher-intensity exercise for lowering the risk of diabetes.
So, thoughtful scheduling of exercise and intensity works in your favor. Making small but strategic lifestyle adjustments could improve health outcomes over time. Of course, there’s no “bad” time to exercise. You can get benefits from exercising at any time of the day, but for warding off type 2 diabetes, morning and afternoon workouts may be more protective than evening ones.
This research provides tangible prevention insights. By optimizing when and how intensely we exercise, we may get more pronounced blood sugar benefits. As the landscape of health knowledge evolves, findings like these offer actionable steps you can take to enhance your health. When it comes to pursuing your best life and health, details like activity timing matter and can transform your health trajectory. But regardless of when you do it, keep moving!
References:
- The Best Time to Exercise for Diabetes Prevention – TheHealthSite.com, https://www.thehealthsite.com/fitness/the-best-time-to-exercise-for-diabetes-prevention-1013168/.
- The Impact of Poor Sleep on Type 2 Diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Published March 17, 2021. Accessed October 25, 2023. https://www.niddk.nih.gov/health-information/professionals/diabetes-discoveries-practice/the-impact-of-poor-sleep-on-type-2-diabetes
- Longerbeam K. The Best Time to Exercise for Better Sleep. Sleep Enlightened. Published July 9, 2019. Accessed October 25, 2023. https://www.saatva.com/blog/morning-workout-good-for-sleep/
- Study shows morning and afternoon slightly better than evening physical activity for diabetes prevention. ScienceDaily. Published 2023. Accessed October 25, 2023. https://www.sciencedaily.com/releases/2023/09/230921105751.htm
- Caiwei Tian, Charlyne Bürki, Kenneth E. Westerman, Chirag J. Patel. Association between timing and consistency of physical activity and type 2 diabetes: a cohort study on participants of the UK Biobank. Diabetologia, 2023; DOI: 10.1007/s00125-023-06001-7.
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