People tend to have different routines when it comes to physical activity. For example, some prefer to go for a run in the early morning, whereas others prefer to participate in sports or exercise later in the day or evening. But what time is best when it comes to health benefits?
Researchers at the Dutch Leiden University Medical Center have done an extensive study to determine the effects of physical activity at different times during the day.
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The Leiden team set up a large study with approximately 800 participants that took place over a period of four days. All participants were asked to wear a so-called 'ActiHeart device' on their chest to closely monitor their heartbeat and movement.
From the data, four different types of movers were distinguishable. People who had the grunt of their physical activity in the morning, afternoon, or evening, and individuals who did not have a clear peak in movement.
The researchers looked specifically at physical activity that can be classified as moderate to vigorous exercise. This included participation in various sports as well as everyday activities such as brisk walking or cycling to work.
Reducing the risk of diabetes
The results show that participants who mainly exercised in the afternoon and evening were 25% more sensitive to insulin than those who exercised throughout the day or mainly in the morning, which constitutes a very significant difference. The benefit was not a result of the total amount of physical actvity but rather the time of day at which it took place.
According to Leiden epidemiologist Dr. Renée de Mutsert, type 2 diabetes can develop over time if your body is less sensitive to the hormone insulin, as it heightens blood sugar levels.
Insulin ensures that glucose (sugar) is absorbed from the blood. If your body needs more insulin to keep blood glucose low, this is a sign of insulin resistance. A higher value is, therefore, a bad sign.
According to de Mutsert, those who exercise in the afternoon and evening are likely to have a lower risk of developing type 2 diabetes.
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Advice by the hour
The Leiden team aims to further solidify their research by, among other things, working together with an international group of researchers within a large consortium called 'The right timing to prevent type 2 diabetes or TIMED.
The ultimate goal is to conduct a pragmatic intervention study in which people with an increased risk of diabetes receive advice about the best times to sleep, eat and exercise.
De Mutsert stated that she and her team hope their efforts will lead to a solid, detailed body of knowledge from which people with an increased risk of diabetes can receive hourly lifestyle guidance.
If you are interested in more details about the study, be sure to check out the paper published in the peer-reviewed medical journal Diabetologia listed below this article.
Sources and further reading:
Timing of physical activity in relation to liver fat content and insulin resistance (Springer Link / Diabetologia)
Things people say about exercise that aren't true (Universal-Sci)
What is the best exercise for losing weight? (Universal-Sci)
Immune system can be significantly enhanced at old age with something as simple as exercise (Universal-Sci)
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