Physical Activity: Use the Clock to Supercharge your Efforts
Co-Founders Kait Atkinson MS, RD, LDN and Jenni Grover MS, RD, LDN
A good pair of sneakers. A set of weights. A Peloton bike.
There are many tools you could invest in that will help you move more. But you may not realize that you already own one of the most important:
And that’s a clock.
You see, while we spend a lot of time talking about the relative benefits of how we move - e.g. cardio versus strength training; CrossFit versus yoga; rigorous versus moderate exercise etc. - we often forget that when we move will also have a huge impact on how physical activity impacts our body. So here’s one really simple tip to optimize the timing of your movement:
Whenever possible, move your body after eating. (Yes, it really is that simple.) Moving after a meal helps to mobilize post-meal glucose. That’s because your body wants to fuel your physical activity. This, in turn, curbs the spike in blood sugar you might experience if you were inactive. In other words, it will amplify the impact of exercise on your body in terms of both weight loss and blood sugar management.
Why This Matters
When you eat, glucose enters your bloodstream from your gut. This raises the sugar concentration in your blood. When you exercise right away after a meal:
Glucose is quickly taken up by muscle tissue, bringing your blood sugar levels back down.
Muscle tissue absorbs glucose without insulin. And this is a good thing because it’s important to keep insulin levels in your body under control over time.
Action Steps
Try walking after meals: 10-15 minutes of walking after meals helps to lower mealtime blood sugars.
Optimize time of activity: Afternoon activity promotes better blood sugar control, and improves insulin sensitivity when compared to a morning activity.
Aim for daily movement, and regular movement throughout the day: Just walking briskly for 1.5 minutes every half hour has significant benefits on overall daily glucose and insulin levels.
Avoid moderate to vigorous exercise 1-2 hours before bed: This reduces sympathetic (fight or flight) system activity at a time we want the parasympathetic (rest and repair) system to predominate.
What would you like help with?
Weight Loss and Weight Maintenance
Blood Glucose Management, Diabetes, Insulin Resistance, Hypertension, High Cholesterol, Thyroid Disease, Hormonal Health
Polycystic Ovarian Syndrome (PCOS), Perimenopause/Menopause
