If you’re a mom that struggles to knock out your workout first thing in the morning, there’s good news for you.

A new study from Diabetologia (the European Association for the Study of Diabete journal) found that moderate-to-vigorous workouts completed in the afternoon or evening were linked to reduced insulin resistance (improved blood sugar) as compared to the morning. Afternoon workouts (12 PM - 6 PM) reduced insulin by 18% and evening workouts (6 PM - 12 AM) reduced insulin by 25%. Morning physical activity offered no blood sugar advantages.

Another interesting finding was that small, light movement breaks throughout the day did not affect blood sugar. Changes were only noted with moderate-to-vigorous physical activity which is defined as getting your heart rate up to 50%, or 70%, of your max, respectively. An easier way to judge exercise intensity is with the “talk test.” Increased breath rate with the ability to carry on a conversation falls into the moderate intensity category. As soon as you no longer can carry on a conversation, the intensity has increased to vigorous.

Approximately 5% of women will develop Type 2 diabetes within the first six months after pregnancy. A further 10% will develop diabetes 1–2 years postpartum. If you have any risk factors, including a BMI > 30, a family history of diabetes, hypertension, or insulin use during pregnancy, consider adding in moderate-to-high intensity exercise into your afternoons or evenings.

Full article (via Diabetologia)