People with type 2 diabetes may achieve better blood sugar control by exercising in the afternoon or evening rather than in the morning, according to recent research from Denmark and Sweden.
A joint study by researchers from the University of Copenhagen and Karolinska Institutet analyzed data from over 70,000 participants in the UK Biobank and followed 2,400 individuals with type 2 diabetes for four years. The findings showed that engaging in moderate-to-high intensity exercise later in the day led to significant improvements in blood glucose regulation and insulin sensitivity, whereas similar activity in the morning did not produce the same benefits—and in some cases, caused temporary blood sugar spikes.
Researchers explained that morning exercise can be less effective due to naturally elevated cortisol levels and lower insulin sensitivity early in the day, which may stimulate glucose production in the liver and counteract the intended metabolic benefits of physical activity. In contrast, afternoon and evening workouts align with peak mitochondrial function and insulin responsiveness, allowing the body to better utilize glucose and improve metabolic flexibility.
The study also noted that while intense morning exercise may disrupt blood sugar control, light activities such as walking remain safe and beneficial at any time of day for people managing type 2 diabetes.
These results suggest that timing physical activity to match the body’s internal rhythms could be a simple yet effective strategy to enhance metabolic health in individuals with type 2 diabetes.
