Is it better to exercise in the morning or in the evening? The latest research shows that this time is the "optimal solution"!

The latest research shows that exercising in the afternoon can help diabetics control blood sugar!

A recent study shows that exercising in the afternoon is more helpful in improving blood sugar levels in overweight or obese people with type 2 diabetes.

Researchers found that diabetic patients who performed moderate to high-intensity exercise in the afternoon had the greatest reduction in blood sugar levels, especially in the first year of receiving an intensive lifestyle intervention. In addition, other researchers found that afternoon exercisers were also more likely to reduce the dose of glucose-lowering drugs.

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Wu Na, chief physician of the Department of Endocrinology at Shengjing Hospital Affiliated to China Medical University, said that it is recommended that diabetic patients choose sports that are beneficial to the whole body exercise, in line with their own interests, highly operational, and easy to stick to for a long time, such as walking, jogging, gymnastics, swimming, climbing stairs, dancing, playing ball, cycling, Tai Chi, etc.

In addition to diabetic patients, the following 3 groups of people are also recommended to exercise in the afternoon.

01

Heart disease patients

It is best to exercise in the afternoon or evening

Qian Yufeng, attending physician of the Department of Cardiology at the First People's Hospital of Hangzhou, Zhejiang Province, said that 6 to 9 a.m. every day is the "morning peak" for heart attacks , because the human body is relatively dehydrated in the morning, the blood is viscous, and blood clots are easily formed. At the same time, blood pressure in the morning is the highest in the day, which can easily cause the detachment or rupture of atherosclerotic plaques, leading to acute cardiovascular and cerebrovascular events. Therefore, it is best to avoid this peak period of exercise and arrange it in the afternoon or evening.

Exercise should be regular and quantitative. It is best to exercise 3 to 5 days a week. After exercise, the heart rate should be controlled at no more than 100 beats/minute, and there should be no chest tightness or shortness of breath. The specific amount of exercise should also be adjusted according to the patient's age.

Here are three steps you can try to exercise:

1. Do warm-up exercises for 5 to 10 minutes;

2. Then start normal exercise, such as walking, jogging, etc., for 15 to 30 minutes, which can be extended appropriately according to your heart rate;

3. Finally, do 10 minutes of relaxation activities to allow your heartbeat to slowly return to normal levels.

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Zhang Jian, chief physician of the Heart Center of Beijing Chest Hospital, said that if patients with coronary heart disease show the following four signals during exercise, they should slow down or stop the activity.

1. Chest pain or angina;

2. Panting or breathing difficulties that do not match the amount of exercise;

3. Dizziness, nausea and vomiting, pale face, cyanosis, cold or clammy hands and feet;

4. Physical and mental fatigue or muscle aches, inappropriate heart rate or blood pressure responses, such as a heart rate exceeding 100 beats/minute when at rest, a change in heart rate or blood pressure exceeding 20 beats/minute or 20 mmHg during activity within 3 weeks after a myocardial infarction, or a change in heart rate or blood pressure exceeding 30 beats/minute or 30 mmHg during activity within 6 weeks after a myocardial infarction.

02

Hypertensive patients

It is best to exercise at noon or in the afternoon

Cheng Yi, deputy chief physician of the Department of Cardiology at the First People's Hospital of Suqian City, Jiangsu Province, said that the best time for patients with hypertension to exercise is usually at noon and in the afternoon. If you exercise too early in the morning, your blood pressure will rise. At the same time, you can eat something light before going out for exercise.

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03

Patients with gout and high uric acid

It is best to exercise in the afternoon

People in the acute stage of gout are not suitable for exercise. They need to rest at this time, minimize joint movement, and rest in bed. If joint symptoms are more serious, the affected limb can be immobilized.

The best time for gout patients to exercise is in the afternoon, that is, from lunch to dinner. Choose some simple and gentle exercises, such as walking, Tai Chi, aerobics, cycling and swimming, especially walking, cycling and swimming. It can be supplemented with appropriate resistance exercises and joint flexibility exercises. Start with a small amount of exercise, step by step, avoid excessive exercise, and sweat slightly.

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Source: Health Times

Review: Li Nannan Director of Hunan Science Writers Association Deputy Director of Research and Publicity Department of Hunan Science and Technology Association Second-level Researcher Chinese Science Writer (Medical)

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