Is it better to lower blood sugar, is it better to exercise in the morning or at night? 3 o'clock to remember, the last 1 o'clock is ignored
The importance of exercise and blood sugar control
In the world of blood sugar management, exercise plays an integral role. Imagine if there was a simple, drug-free way to control blood sugar. In fact, such a method does exist – and that is movement. For the majority of middle-aged and elderly friends, reasonable exercise can not only help control blood sugar, but also improve the overall health level.
However, the question arises: is it better to exercise in the morning or in the evening to lower blood sugar? This question is not only about the choice of timing, but also about how to use exercise more efficiently and safely to achieve the goal of blood sugar control. It's time to dive deeper into this topic and find more targeted solutions for blood sugar management.
Morning workouts: Open the door to healthy blood sugar
In the morning, the sun is just shining on the earth, and it is the most active time of the day. Exercising at this time can effectively help control blood sugar, especially for middle-aged and elderly people, and it is a healthy lifestyle.
First, morning exercise can improve your body's sensitivity to insulin. Insulin is a key hormone that regulates blood sugar. After a night's rest, the body responds more positively to insulin. Studies have shown that moderate-intensity exercise in the morning, such as brisk walking or light jogging, can significantly improve insulin sensitivity, which can help lower blood sugar levels more effectively.
In addition, exercising in the morning stimulates the body's inner energy system. After a night's sleep, the body accumulates a lot of energy. By exercising in the morning, you can turn this energy into motivation and increase your metabolic rate throughout the day. Not only does this help stabilize blood sugar, but it also promotes fat burning, which is also great for weight management.
Another important benefit is that morning exercise can help build a good mood and positive energy for the day. Exercise releases endorphins, the "happy hormone" that can boost mood and reduce stress, which indirectly helps control blood sugar. Mental health plays a non-negligible role in maintaining blood sugar stability.
Finally, morning exercise is more likely to become a daily Xi. Compared with the evening, there are fewer disturbing factors in the morning, and it is easier to form regular exercise Xi. Consistent exercise Xi is the key to blood sugar control.
To maximize the benefits of morning exercise, it is recommended to choose light to moderate-intensity activities such as walking, yoga, or light home aerobics. This not only avoids excessive fatigue, but also effectively promotes blood sugar control. At the same time, pay attention to replenishing the appropriate amount of water before and after exercise, as well as carrying out appropriate warm-up and cool-down activities to ensure the safety and effectiveness of exercise.
Exercise at night: an effective strategy for lowering blood sugar
Exercising in the evening has a non-negligible benefit for blood sugar control. First of all, the evening is a time of leisure for many middle-aged and elderly people, which makes it possible to stick to regular exercise. Moreover, the physical state at night is more adapted to certain sports. For example, walking, tai chi, or gentle yoga done at this time not only puts less stress on the joints, but also helps to promote the quality of sleep at night, which has a positive impact on overall health.
Scientific studies have shown that moderate exercise in the evening can be effective in lowering blood sugar after meals. This is because exercise accelerates the absorption of blood sugar by the muscles, helping to lower overall blood sugar levels. The study also found that exercising in the evening was more effective in controlling blood sugar than in the morning. Another study noted that moderate-intensity exercise in the evening, such as brisk walking, was able to strengthen blood sugar regulation mechanisms during sleep and had a positive effect on blood sugar control the next day.
In addition to acting directly on blood sugar levels, exercising at night also brings other benefits. For example, it can improve cardiovascular health, strengthen muscles and bones, and thus improve overall quality of life. This is especially important for middle-aged and older adults, who need to focus more on long-term health and functional independence.
It is important to choose an exercise that suits your physical strength and health. It is best for middle-aged and elderly people to consult a doctor before starting any exercise program, especially if they have chronic medical conditions such as diabetes. When exercising, be careful not to overexert yourself and gradually increase the intensity and duration of exercise.
Exercise and blood sugar control: Three golden principles
When it comes to blood sugar control, exercise is indispensable. However, not all exercise is effective, and the following three principles can be followed to ensure health and safety while controlling blood sugar.
The principle of moderation: Balance is key
The amount of exercise needs to be accurate. Excessive exercise can cause blood sugar to be too low, especially if you are taking glucose-lowering medications or insulin. On the contrary, insufficient exercise is difficult to exert a hypoglycemic effect. It is recommended to do 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, or cycling. Spread out over the course of the week for no less than 10 minutes at a time.
Principle of continuity: Regularity is more important
Consistency is the key to the long-term benefits of exercise. Irregular exercise, while helpful in the short term, has a limited effect on long-term blood sugar control. One study showed that regular exercise lowered blood sugar levels by up to 10% in people with type 2 diabetes.
Safety principle: individualized adjustment
Everyone's physical condition is different, and the style and intensity of exercise should also be individualized. In particular, people with chronic diseases such as heart disease, high blood pressure, and arthritis should consult their doctor before starting a new exercise program. By choosing the type and intensity of exercise that suits you, you can minimize your risk of injury while getting the most out of your sport.
After exercising, eating like this is more protective of blood sugar!
Exercise is essential for blood sugar control, but post-exercise diet management is also critical and often overlooked.
First of all, blood sugar drops after exercise, and the body needs to replenish energy. It is important to choose foods with a low glycemic index (GI), such as whole-grain bread, oats, and quinoa. These foods release sugar slowly, helping to stabilize blood sugar levels.
Second, protein is the key to restoring muscles after exercise. High-quality proteins, such as chicken breasts, fish, and soy products, not only aid in muscle recovery, but also aid in blood sugar control.
Finally, it's important to stay hydrated after exercise. Hydration can help regulate body temperature and transport nutrients. Sugary drinks should be avoided as they raise blood sugar quickly.
