Discover how the best time to exercise can optimise your metabolic health. Drawing from recent research, this article explores how exercise timing can significantly affect blood glucose levels and overall metabolic health.

Key takeaways

• The time of day you exercise can influence your metabolic health and glucose control.
• Evening exercise may have a more significant impact on muscle and liver nucleotides than morning workouts.
• Morning workouts lead to increased carbohydrate metabolism, beneficial for controlling blood glucose levels.
• Both the quality and timing of exercise are essential for optimal metabolic health.
• Regular, low-to-moderate intensity exercise can help maintain metabolic health and blood glucose control.

There's no doubt — exercise is an essential contributor to your overall health. However, does it make a difference what time of the day you exercise?

First, what is metabolic health?

Metabolic health refers to the optimal functioning of your body's metabolic processes. These processes include how your body converts food into energy, maintains hormonal balance, repairs cells, and disposes of waste.

Several factors contribute to your metabolic health, including your blood sugar levels, blood pressure, cholesterol levels, and waist circumference. Good metabolic health means these measures are within the recommended ranges:

• Blood sugar levels: maintaining blood glucose levels within a healthy range is a crucial aspect of metabolic health. High blood sugar levels can lead to insulin resistance and type 2 diabetes, both of which are associated with poor metabolic health.
• Blood pressure: consistently high blood pressure can affect your heart and blood vessels, leading to heart disease and other health problems.
• Lipid profile: measures different types of fats, or lipids, in your blood. This includes low-density lipoproteins (LDL), high-density lipoproteins (HDL), total cholesterol, triglycerides.
• Waist circumference: a high waist circumference is linked to metabolic diseases such as type 2 diabetes and heart disease.

When these factors are within healthy ranges, it reduces the risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes. A healthy lifestyle, including regular exercise is essential to maintaining good metabolic health and reducing the risk of these conditions.

Why exercise is key for good metabolic health

All types of exercise contribute to positive glycaemic control and metabolic health. Studies show exercise can increase glucose uptake by up to 50 times when compared to being sedentary. Walking, for instance, is known to improve heart rate, energy levels, blood sugar control, and insulin regulation — all factors that are important for your metabolism.

Exercise is beneficial for your metabolic health for many reasons, including:

• Improves insulin sensitivity
• Helps to stabilise blood glucose levels
• Helps with weight management
• Improves cardiovascular health
• Reduces inflammation
• Improves hormone regulation
• Increases good cholesterol

What time of day should I exercise?

There is no consensus in the literature as to the optimal time to exercise. It likely depends on several factors, such as your age, food intake, metabolic status, lifestyle and personal goals.

One study found that exercising in the late afternoon resulted in significantly lower blood sugar levels over a 24-hour period compared to morning exercise. This difference was also noticed after each meal, especially breakfast and dinner. Additionally, the levels of triglycerides (fats) in the blood were also significantly lower after late afternoon exercise compared to before.

A study on men with type 2 diabetes found that afternoon high-intensity interval training (HIIT) may be better than morning HIIT for controlling blood sugar levels. Another study found that short bursts of exercise throughout the day may be better at reducing blood sugar levels after meals compared to exercising before or after meals, especially after breakfast.

An animal study looked at how the levels of different metabolites in the tissues and blood were affected by exercise timing. They found that evening exercise changed 197 metabolites in muscle tissue, whereas morning workouts affected 52 metabolites. Evening workouts were also found to have a greater impact on nucleotides in muscles and the liver than morning exercise. However, researchers also found that morning workouts led to increased carbohydrate metabolism, which is beneficial for controlling blood glucose levels.

Overall, the optimal time to exercise is unclear, and may be largely dependent on individual circumstances. While some research suggests that afternoon or evening workouts can be beneficial in controlling blood sugar levels, morning exercise has been found to boost carbohydrate metabolism too.

Further, for some, short bursts of exercise scattered throughout the day may prove more beneficial for some. It's important, therefore, to consider these factors when determining their ideal exercise schedule, potentially consulting with healthcare or fitness professionals to tailor a routine that best meets your needs and lifestyle.

Low-intensity exercise post-meal

While the research is varied for the particular time of day to exercise, there does seem to be a positive consensus around exercising post-meal. Research shows that engaging in low-intensity exercise, such as light walking, post-meal can help to stabilise your blood sugar response.

A 2017 study looked at whether exercising shortly after eating is better for controlling blood sugar in people with type 2 diabetes compared to exercising once a day. They did moderate-intensity walking for 15 min, starting 15 min after each meal. They found that the people who exercised after meals had better blood sugar control compared to when they exercised only once a day.

Another study found that people with type 2 diabetes who did a 20-minute walk after dinner had noticeably lower blood sugar levels compared to those who remained sedentary post-meal. This indicates that simple, low-intensity activities like walking can help manage blood sugar spikes after eating for those with diabetes.

Decide what works for you

While it's crucial to understand the science, participating in physical activities that align with your fitness levels and interests is even more important. Be it working out in the morning with the sunrise or a late afternoon exercise session, the choice is yours. Make sure you choose a time that suits your lifestyle, schedule, preference and motivation levels. There's one thing the evidence is sure about: exercise at any time is better than none, and has so many health benefits.

Understanding the intricacies of your metabolic health can seem daunting. However, cutting-edge health apps like Vively can support you on your journey to improved glucose control. Vively can help track your activity levels and provide insights into your metabolic health, guiding you to make informed decisions about when and what type of exercise suits you best.

In conclusion, the best time of day to exercise, as per your lifestyle and preferences, and maintaining a consistent exercise routine can significantly influence your metabolic health. The most important thing is to keep moving and stay active, as this will provide the most significant overall benefit to your health.