As winter arrives, are people with diabetes also struggling with the question of "when is the best time to exercise?" It's too cold in the morning, and in the afternoon, there's concern about affecting post-dinner blood sugar levels... Today, let's unravel this mystery!

Conclusion first: Afternoon exercise may offer more advantages!

Multiple studies have shown that4:00 PM to 6:00 PMIt may be the "golden period" for winter sports:

Better physical condition

  • Higher body temperature, more flexible muscles
  • Physical fitness peaks, leading to better exercise outcomes
  • Insulin sensitivity is relatively high

Better blood glucose control

  • Helps control post-dinner blood sugar spikes
  • A moderate increase in metabolism after exercise can last for several hours.

Higher safety factor

  • Avoid the peak hours of cardiovascular disease in the early morning
  • Adequate lighting reduces the risk of falls

However, morning exercise also has unique advantages!

Developing habits is easier.


  • Not easily distracted by other matters.
  • A sense of accomplishment lasts throughout the day after completion.

Enhance systemic insulin sensitivity

  • Allow the body to utilize blood glucose more efficiently at the start of the day.

Expert advice: The best time for exercise is actually the time you can consistently stick to!

Practical Guide to Winter Sports

Precautions for Morning Exercise(If morning exercise is desired):
Wake up and move indoors for half an hour before going outside
☀️ Fully warm up for at least 10-15 minutes
Avoid exercising on an empty stomach; you can eat a small amount of food first.
☀️ Keep warm and wear appropriate clothing

Optimal Afternoon Exercise Practices：
Start exercising 1-2 hours after lunch
Combining aerobic and strength training doubles the effectiveness
Replenish water promptly after exercise
Monitor blood glucose changes before and after exercise

Winter Exclusive Exercise Plan

Indoor Exercise Recommendations：
Yoga (Excellent for Blood Sugar Control!)
Tai Chi
Indoor Table Tennis
Fitness Exercise

Outdoor Exercise Options：
Brisk walking (when the afternoon sunlight is good)
Jogging
Intermittent exercise (walk-run combination)


Important Reminder

  1. Principle of IndividualizationEveryone has a different biological clock, and finding the time that works best for you is most important
  2. Step by stepThe intensity of winter exercise should be appropriately reduced.
  3. Monitor blood glucoseMeasure blood sugar before and after exercise to avoid hypoglycemia
  4. Perseverance：Regular exerciseMore important than obsessing over time!

Tips

  • Try recording blood glucose values after exercise at different times throughout the week
  • Find the time period that makes you feel most comfortable and yields the best results
  • Develop a feasible exercise plan based on daily routines.

Remember,Moving is always better than not movingWhether in the morning or afternoonAdhere to regular exerciseControlling blood sugar is the key

This winter, let's stabilize blood sugar together through scientific exercise! If you find it helpful, feel free to share it with friends in need.