What time do you usually exercise? Is it morning, afternoon? Or at night? There's an optimal time to do everything, and so does exercise. By exercising at this optimal time, the risk of diabetes is greatly reduced! It can be said that it kills two birds with one stone, and does more with less!
Movement during these two time periods,
The risk of diabetes is greatly reduced!
In September 2023, a study published in Diabetologia found that morning or afternoon physical activity reduced the risk of type 2 diabetes better than in the evening. ①
The study divided the time into 3 different time periods:
Morning (6:00-12:00)
Afternoon (12:00-18:00)
Evening(18:00-24:00)
The study found that every 20 minutes of moderate intensity physical activity in the morning and afternoon was associated with a 10% and 9% lower risk of type 2 diabetes, respectively. The association between each 20-minute increase in nightly physical activity and a reduced risk of type 2 diabetes was not clear.
More physical activity in the morning and afternoon is more likely to reduce the risk of type 2 diabetes than in the evening. Therefore, if you choose to exercise, try to schedule the time in the morning and afternoon, which not only plays a role in exercising, but also greatly reduces the risk of diabetes.
Health Times Graph
The 3 most cost-effective sports
It's not running or walking
In addition to the "best exercise time", there are also "best price-effective" sports. With the same exercise time, the same intensity, some exercises can better reduce mortality and bring health benefits; Some sports have limited effect on exhausting people to death.
In 2018, a 15-year survey involving 80,000 people in the famous medical journal The Lancet gave the answer - researchers analyzed the relationship between different types of exercise and all-cause mortality and found the three most cost-effective exercises. ②
No. 3: Indoor aerobic exercise – reduces all-cause mortality by 27%
Common items: aerobic exercises, yoga, dance and other aerobic exercises
Indoor aerobic exercise can exercise cardiopulmonary function, improve vascular function, lose weight, help improve hypertension, hyperglycemia, hyperlipidemia, can reduce the risk of cardiovascular disease by about 36%, if you can achieve the recommended amount of exercise, can reduce about 27% of all-cause mortality.
No. 2: Swimming – 28% reduction in all-cause mortality
Common swimming styles: breaststroke, backstroke, freestyle, etc
While exercising the muscles of the whole body, swimming can help improve the blood circulation of the whole body and enhance cardiopulmonary function, prevent the elderly from suffering from arteriosclerosis and other cardiovascular diseases, delay the decline of respiratory organ function, can reduce the risk of cardiovascular disease by about 41%, and if the recommended amount of exercise can be achieved, it can reduce the all-cause mortality rate by about 28%. Moreover, swimming has less pressure on the joints of the spine and knees, and is less prone to injury.
No. 1: Swing exercise – reduced all-cause mortality by 47%
Common sports: badminton, table tennis, tennis, etc
Swing sports often require the mobilization of multiple muscle groups in the body, the eyes look at the ball for hand-eye coordination, and at the moment of hitting the ball, there will be a relative explosive force. It emphasizes coordination, flexibility, and a certain endurance, which can help us improve musculoskeletal strength, improve cardiopulmonary function and coordination, can make people more concentrated, make the brain active, and help delay the aging of the brain and protect the cardiovascular system.
Compared with those who did not exercise, people who exercised a swing reduced the risk of cardiovascular disease by about 56%, and if they could achieve the recommended amount of exercise, they could reduce all-cause mortality by about 47%.
Photo by Wang Shuangzheng
Before and after exercise, be sure to do these 5 points well
1. Warm up well before exercise
To warm up before exercise, you can accelerate muscle blood circulation through jogging, stretching the upper limbs, bending the waist forward and stretching, turning the waist, squatting and other actions, quickly entering the state of exercise, and avoiding injuries in the process of exercise.
Warm-up exercise is to let the heart and various organs have a process of acceptance and preparation, no matter how healthy your body usually is, this link must not be less.
2. Be gradual and do what you can
Exercise should remember not to blindly fight intensity, step count, should be gradual, do what you can, especially people who are obese or have joint diseases, should be vigilant against excessive exercise to bring damage to the body.
People who usually do not move are better not to suddenly exercise vigorously, exercise should become a habit. If the muscles do not suddenly bear excessive exercise load for a long time, it is easy to cause muscle strain.
3. Do a "cold exercise" after exercise
The sudden stop of people after strenuous exercise is equivalent to "sudden braking", and a "cold body exercise" should be done after exercise. Liu Peizhong, deputy chief physician of the Department of Cardiology of Zhuhai Hospital, Guangdong Provincial Hospital of Traditional Chinese Medicine, introduced in a Health Times article in 2019 that cold exercise can slow down the rapid heartbeat to a safe level; Accelerates the excretion of metabolites such as lactic acid, relaxes muscles, eliminates fatigue as soon as possible, promotes physical recovery, and reduces muscle soreness after exercise. ③
Jogging, brisk walking, stretching and relaxation after strenuous exercise, these exercises can maintain and promote blood return. In cold exercise, gradually slow down the action, the heart rate drops below 120 beats / min, which generally takes 5~10 minutes.
4. Don't overeat after exercise
Within 1 hour after strenuous exercise, it is generally not recommended to overeat (you can drink water in moderation, eat easily digestible foods such as biscuits), bathe, sleep, etc. At this time, the blood supply and function of the internal organs have not been fully restored, such as gastrointestinal function, liver and kidney function, etc., which will have a certain impact on the absorption of new nutrients and the excretion of metabolites in the body, and it is also necessary to avoid adverse reactions caused by insufficient blood supply and oxygen supply to the brain caused by the concentration of blood in a certain part of the body. ③
5. Stop feeling unwell in time
"After injury, after illness, poor health, overwork, lack of sleep, cold and fever, sudden death from exercise is also prone to occur." Hu Xitian, chief physician of the fourth cardiovascular department of Shijiazhuang First Hospital, reminded in an interview with Hebei News Network in 2016 that if the body is very tired recently, it is best to reduce strenuous exercise, once you feel chest tightness, lack of oxygen, dizziness, back radiation pain, you should immediately stop exercising and go to the hospital for examination. ④
This article is synthesized from:
①Caiwei Tian,et al.,(2023). Association between timing and consistency of physical activity and type 2 diabetes: a cohort study on participants of the UK Biobank. Diabetologia,DOI: 10.1007/s00125-023-06001-7.
②Chekroud S R , Ralitza G , Zheutlin A B , et al. Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study[J]. Lancet Psychiatry, 2018:S221503661830227X-.
(3)2019-03-15Health Times "Do a "cold exercise" after exercise"
(4)2016-03-03 Hebei News Network "Why does the movement take life? ——Experts reveal the truth of sudden death in sports"
Source: Health Times