Is there an optimal time of day to exercise? When it comes to blood sugar control, there may be…
A new study, led by Dr. Jeroen van der Velde of the Leiden University Medical Center in the Netherlands, suggests that exercising in the afternoon or evening (between noon and midnight) may be more beneficial than spread out activity throughout the day, which could reduce insulin resistance by up to a quarter.
Insulin resistance occurs when muscle, fat, and liver cells are less able to absorb glucose (sugar) from the blood, which means the pancreas has to work harder to produce insulin, which helps to the process. Over time, insulin resistance can lead to prediabetes and type 2 diabetes.
Of course, when we exercise often depends on individual circumstances, so don’t stop exercising early if that’s what works for you. “It’s very important to remember that any movement or workout is better than none,” says Katrin Schlee, a Master Personal Trainer at Gympass (site.gympass.com/uk). “When you can adapt it, it’s better than nothing, and you’ll feel so much better for it.”
But if you want to aim to work out later in the day, here are some key things to think about…
What if I just can’t be bothered later in the day?
The urge to lie on the couch can be strong at night, especially at this time of year. There’s nothing wrong with a bit of cozy Netflix, but if you’re determined to exercise in the afternoon or after work, there’s hope: “If your energy is running low, it’s really important to plan an activity you really want. Find an activity you love,” suggests Schlee.
“It might be a good idea to arrange to do it with a friend, so they’re responsible for showing up,” she adds. “And if you’re motivated to get started, you shouldn’t have any problems with energy levels once you get going. The benefits are fantastic for mental health, and the muscular system and cardiovascular system will also benefit, depending on how you train.”
Make the most of online options
With so many options online now, exercising at home has never been easier: find something you can do as soon as you walk in, while you’re cooking dinner or the kids are at their clubs or watching TV, for example.
“Online workouts/apps are a fantastic option for those with limited time,” says Schlee. “Plus, online live classes or getting a PT online are a great way to work out, and you don’t have to compromise on quality just because you can’t get to a gym—there’s so much available online now.”
Will exercising later affect my sleep?
While exercising in the afternoon shouldn’t be a problem, if you’re exercising in the evening, you may want to consider the intensity. “It’s important to know your own body and what works for you, but it’s been proven that high-intensity training close to bedtime will raise your cortisol (stress hormone) levels and affect the quality of your sleep,” says Schlee. .
“If this is the only time of day you can exercise, it’s important to take extra time to relax, rest, and let your body calm down before bed to maximize recovery during sleep. A quiet yoga or Pilates workout, or a low-intensity workout or stretch should be absolutely fine before bed, and might even help you relax, rest, and fall asleep faster.”
That said, Shlee notes that it’s still important that we get enough vigorous, moderate-intensity exercise to reap the broadest benefits for cardiovascular health, so keep that in mind. Experts recommend aiming for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each year. week, spread over at least four or five days.
go to the pool
“Swimming is a great way to exercise the whole body, including the cardiovascular system. Also, you can usually do it if you have an injury or pain, as buoyancy allows you to do more,” says Helen O’Leary, Physiotherapist and Instructor/Director of Complete Pilates (complete-pilates.co.uk). “And it can be a great thing to do at night, because it can help you sleep. It also helps improve your mood and manage stress levels, which is great at the end of a stressful day at work. It helps you relax before going to the night with your family or partner.”
What about running?
Running would help meet those more intense exercise goals, but if it’s already getting dark, visibility should be a primary consideration. “Wear clothing that makes you highly visible,” says fitness expert and PT Laura Williams (laurawilliamsonline.co.uk). “Think high-visibility flashlights, handheld or headlamps, ankle lights, LED armbands, gloves and reflective lanyards…
Stay seen by pedestrians, other joggers, bicyclists, and motorists. Invest in clothing that will help keep you warm, while helping wick moisture away from your skin.
Gloves and hats also stand out in winter, even if you don’t wear them normally,” says Williams.
Finally, this is definitely not a time to skip warming up. Williams suggests doing some dynamic (moving) stretching and jogging at home before you leave, and then static stretching when you’re done.
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