Is night exercise more beneficial than morning or afternoon exercise? Study: It is possible to reduce the risk of death in "two groups"
At what time of the day does exercise have the greatest health benefits? Although there is no consistent scientific conclusion, a study published in “Diabetes Care” believes that if patients with diabetes can engage in “moderate-to-high-intensity exercise” at night, compared with exercising in the morning or afternoon, they can have more significant health benefits, including overall health benefits. Due to reduced risk of death and reduced chance of cardiovascular or microvascular events.
Is night exercise more beneficial than morning or afternoon exercise? Study: Possible to reduce risk of cardiovascular events, death
The research was initiated by the University of Sydney, Australia. The research team collected health data from 29,836 obese adults from the UK Biobank, of which 2,995 had type 2 diabetes. During a mean randomization period of 7.9 years, there were 1,425 deaths, 3,980 cardiovascular disease events, and 2,162 microvascular disease events.
The research team further collected data on all subjects wearing wearable devices during exercise during the visit to compare the differences in exercise effects at different times of the day. After the team adjusted the absolute risk and incidence ratio within 5 years according to age and gender, the results showed that compared with those who did not exercise at all or had no exercise habits, those with exercise habits were less protected from all-cause mortality, cardiovascular risks, and microvascular risks. The function is as follows:
1. Morning exercisers (06:00-12:00):
Reduce all-cause mortality by 35%
15% lower risk of cardiovascular disease
22% lower risk of microvascular disease
2. Afternoon athletes (12:00-18:00):
All-cause mortality reduced by 41%
15% lower risk of cardiovascular disease
18% lower risk of microvascular disease
3. Evening exercisers (18:00-24:00):
All-cause mortality reduced by 56%
Reduce cardiovascular disease risk by 29%
23% lower risk of microvascular disease
Even if the research team further adjusted for variables such as race, smoking history, alcohol consumption, physical activity intensity, sedentary time, sleep time, family medical history, eating habits, or shift work, the health benefits of “evening exercise” were the highest.
Can evening exercise help offset “insulin resistance”? Also linked to reduced risk of high blood pressure?
Dr. Angelo Sabag, the lead author of the study and professor at the School of Medicine and Health at the University of Sydney, pointed out that the benefits of nighttime exercise for patients with diabetes or obesity may be related to the body’s “insulin” regulation. “The body’s insulin resistance is greater at night; and for people who are unable to produce more insulin to compensate, such as those with diabetes, physical activity can help offset the insulin resistance problem that occurs at night.”
Dr. Sabag also emphasized that small clinical trials have proven in the past that nighttime exercise can improve blood pressure values in patients with hypertension, which is associated with premature death and cardiovascular disease. However, no matter what time of day you exercise, it is beneficial to improve the health of people with diabetes or obesity. “As long as you take time to exercise, even if it starts from just 10 minutes, you can have positive changes in your body.”
Good news for athletes who are too busy to have time! Expert: Exercise for more than 3 minutes multiple times is more effective
This study also focused on the benefits of “multiple exercises” a day. Dr. Sabag pointed out that doing moderate to high-intensity exercise for more than 3 minutes multiple times a day is more helpful than exercising only in a single period (such as exercising for 2 hours in the afternoon), because the muscles contract throughout the day, which may help the body to Better blood sugar control means less chance of cardiovascular disease, organ failure or other complications.
“Frequent short-term exercise seems to be more beneficial. Therefore, if you are unable to spare a few hours of exercise in a day, you may be able to take your lunch break or free break at work and engage in shorter-term and more strenuous exercise. See better results.”
As for how to exercise at moderate to high intensity? Dr. Sabag suggested that for moderate-intensity exercise, it is recommended to start with brisk walking, cycling, tennis (doubles), dancing or swimming; for high-intensity or strenuous-intensity exercise, jogging, mountain climbing, skipping rope, playing football or playing sports can be practiced. Basketball etc. In addition, non-exercise physical activities such as climbing stairs, gardening, cleaning the home, etc. can also increase daily activity.
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Extended reading:
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