According to the Centers for Disease Control and Prevention (CDC), 38.4 million Americans have diabetes—and even more people are at risk of developing the condition. Of that number, up to 95 percent of people have Type 2 diabetes. This type of diabetes is typically diagnosed later in life, though it is increasingly becoming more common among children and teens.
People with Type 2 diabetes have elevated blood sugar (blood glucose) because their bodies don’t properly use the sugar in foods they eat. The cells in the body don’t respond normally to insulin produced by the pancreas, which is called insulin resistance. Because of that, excess sugar builds up in the blood.
While managing Type 2 diabetes, you can take steps to lower your blood sugar to a healthier level with simple lifestyle changes, including regular exercise.
How Exercise Affects Blood Sugar
Exercise is important for everyone, but it’s especially important for those with chronic conditions like Type 2 diabetes. Having blood sugar levels that are higher than normal can damage the body over time, causing harm to the feet, nerves, eyes, heart and kidneys.
Because of that, it’s important to do everything you can to lower your blood sugar to a healthier range. Physical activity can help with that.
Being physically active changes the way the cells in your body use insulin. When you exercise regularly, your body’s insulin sensitivity increases, which helps the body use blood sugar more effectively. That, in turn, lowers your blood sugar level and decreases your risk of diabetes-related health issues such as heart disease or nerve damage.
Why Afternoon Workouts May Be Ideal
Whether you’re a night owl who hits the gym late in the day or someone who loves a morning walk, exercise at any time is good for your health. Exercising in the afternoon may be particularly beneficial for those who have Type 2 diabetes.
A recent study found that participants who exercised in the afternoon experienced a more significant improvement in controlling their blood sugar than those who exercised at other times of the day. Participants in the study were overweight and had been diagnosed with Type 2 diabetes.
Findings from the study indicated that doing moderate to vigorous physical activity in the afternoon caused the greatest decrease in blood sugar levels. Participants were also able to maintain that benefit, with those exercising in the afternoon maintaining reduced blood glucose levels even in year four of the study.
What does that mean for you? Your health will get the most bang for your buck if you exercise in the afternoon. While that’s not an option for some people who are restricted by a work schedule or other responsibilities, if it’s doable for you, you may want to consider scheduling afternoon workouts into your weekly rotation.
Creating a Workout Routine That Works for You
Wondering where to even begin when it comes to building an exercise routine? These tips are a good place to start:
Start slow and build up.
If you’re an exercise beginner, don’t overwhelm yourself or your body by jumping in too quickly. Instead, start with the basics, such as brisk walking outside or on a treadmill, and increase the intensity or duration of your workouts over time. You’re much more likely to find success in sticking with an exercise routine if you start slowly, with realistic expectations.
Do a blend of activities.
When it comes to exercise for weight loss or managing your blood sugar, most people think of cardio, otherwise known as aerobic exercise. But other types of exercise also benefit your health. Include a range of activities, including aerobic exercise, balance movements like tai chi, and resistance training with weights, bands or your own body weight.
Experiment until you find what you love.
Hate spending time on the treadmill running in place? Go for long walks outdoors instead, or try listening to a fun podcast you save to listen to only while you run on a treadmill. You may be someone who loves lifting weights to build muscle mass. Or you might enjoy upping the intensity with strenuous workouts like high-intensity interval training, also known as HIIT. You’re much more likely to stick with activities you enjoy, so find what you love.
Pay attention to your health.
Talk with your primary care provider or endocrinologist about how to handle your blood sugar around exercise. They may recommend you check your blood sugar before, after or even during your workouts. You should also listen to your body and stop the activity if you aren’t feeling well, and be sure to stay hydrated during workouts.
Hit the target.
The CDC recommends that most adults aim for at least 150 minutes of moderate-intensity physical activity each week or 75 minutes of vigorous activity, along with muscle strengthening activities twice a week. That’s around 20 minutes per day of an activity like walking, jogging or swimming, or around 11 minutes per day of a more intense activity such as HIIT, running or singles tennis. Hitting the target for recommended physical activity can help you maintain optimal health, lower your blood sugar and reduce your risk for high blood pressure and high cholesterol.
Schedule your workouts.
Getting regular exercise is one simple way of boosting your health, so put your workouts on your calendar like any other appointment. You wouldn’t cancel a business appointment, so don’t cancel on yourself either. Your improved health will be worth it.
There’s even an added bonus for those scheduled workouts—you can book an exercise date with yourself for late afternoon and reap the extra benefits of decreased blood sugar.
Medically reviewed by Christine Kane, MSN, RN, CDCES, CCRN-K, Diabetes Nurse Consultant at the Diabetes Center at UM Upper Chesapeake Health.
