the best time to exercise

Find out the ideal time to exercise to effectively regulate your blood sugar levels.

Blood sugar management: a major health issue

Control your blood sugar is a key element in maintaining health, especially for people with diabetes or prediabetes. According to the WHO, more than 800 million people worldwide are affected by diabetes. If diet and medications play a major role, the timing of physical activities can also have a significant impact.

Exercise timing: a determining factor

Exercise helps our bodies use insulin more efficiently, which lowers blood sugar levels. But did you know that the time we exercise can increase these profits? A study published in 2023 reveals that our body’s natural rhythms, or circadian cycles, influence our response to physical activity. Choosing the right time to exercise can give you better control of your blood sugar levels throughout the day.

When to exercise to control your blood sugar?

The best time to exercise to control blood sugar is usually after meals, especially after breakfast or lunch. Indeed, after eating, blood sugar levels increase, and “exercising at this time helps your muscles absorb more glucose from your bloodstream”. Another 2023 research indicates that a short walk or light activity after meals can significantly reduce post-prandial sugar spikes.

Simple exercises to control your sugar levels

To control your sugar level, there is no need for intensive gym sessions. Simple, regular exercises are more than enough. Among the options, we can cite:

• The walk: A 15 to 30 minute walk after meals is very effective in reducing post-meal sugar levels.
• Yoga: Gentle postures like downward dog, cobra pose, or child’s pose can improve blood circulation and help reduce stress-induced sugar spikes.
• Strength training: Lifting light weights or using resistance bands a few times a week can improve muscle function and promote glucose absorption.
• Cycling: Whether indoors or outdoors, cycling is a great way to burn calories and manage your sugar levels.
• Swimming: A low-impact sport requiring the entire body, swimming helps maintain stable blood sugar levels while being gentle on the joints.

How long should physical exercise last?

Regularity is essential to control blood sugar levels. 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 up your workouts into shorter sessions of 10 to 15 minutes can still provide significant benefits. Postprandial exercise sessions don’t need to be long either. A brisk 15-minute walk after a meal can make a big difference in managing your sugar levels.