Stop the evening slump... it’s time to get fit
EXERCISING LATER IN THE DAY COULD HAVE EXTRA BENEFITS, BUT HOW DO YOU FIND THE ENERGY, ASKS
IS there an optimal time of day to exercise? When it comes to blood sugar control, there might be...
A new study led by Dr Jeroen van der Velde, at Leiden University Medical Center in the Netherlands, suggests exercising in the afternoon or evening (between noon and midnight) may be more beneficial than spreading activity throughout the day – potentially cutting insulin resistance by up to a quarter.
Insulin resistance is when cells in the muscles, fat and liver are less easily able to take up glucose (sugar) from the blood, meaning the pancreas has to work harder to produce insulin, which aids the process.
Over time, insulin resistance can lead to pre-diabetes and type 2 diabetes.
Of course, when we exercise often depends on our individual circumstances – so don’t ditch early workouts if that’s what works for you. “It’s so important to remember that any movement or workout is better than nothing,” says Katrin Schlee, master personal trainer with Gympass (site.gympass.com/uk).
“Whenever you can fit it in is better than not at all, and you’ll feel much better because of it.”
But if you are keen to aim for exercise later in the day, here are some key things to think about...
WHAT IF I JUST CAN’T BE BOTHERED LATER IN THE DAY?
The urge to slob on the sofa can be strong come evening – especially at this time of year.
There’s nothing wrong with some cosy Netflix, but if you’re determined to get in some afternoon or after-work exercise, there is hope: “If energy is dwindling, it’s really important to plan an activity you will really look forward to. Find an activity to love,” Katrin suggests.
“It might be a good idea to arrange to do it with a friend, so you are accountable for showing up,” she adds.
“And if you are motivated to start, you shouldn’t have any problems with energy levels once you get going. The benefits are fantastic for mental health, and the muscular system and cardiovascular system will also benefit, depending on your form of training.”
MAKE THE MOST OF ONLINE OPTIONS
With so many options online now, squeezing in a workout at home has never been easier – find something you can do as soon as you get in, while dinner cooks, or the kids are at their clubs or watching TV, for example.
“Online/app workouts are a fantastic option for those who are time-limited,” says Katrin. “Also, live classes online or getting an online PT is a great way to get a workout in, and you don’t have to compromise on quality just because you can’t get to a gym – there’s so much available online now.”
WILL WORKING OUT LATER AFFECT MY SLEEP?
While afternoon exercise shouldn’t be an issue, if you’re doing a workout later in the evening, you might want to consider the intensity.
“It is important to know your own body and what works for you, but it’s proven that high intensity training close to bedtime will raise your cortisol levels (stress hormone) and affect the quality of your sleep,” says Katrin.
“If this is the only time of day you can work out, then it’s important to take some extra time to relax, unwind and let your body calm down before bedtime, to maximise recovery during sleep. A calm yoga or Pilates workout, or a low-intensity workout or stretch, should be absolutely fine before bed and could even help you relax, unwind and fall asleep faster.”
That said, Katrin notes it’s still important we get enough vigorous and moderate-intensity exercise to reap the wider cardiovascular health benefits
– so factor this into the picture, too. The NHS recommends aiming for at least 150 minutes of moderate intensity activity or
75 minutes of vigorous intensity activity a week, spread over at least four to five days.
POP TO THE POOL
“Swimming is a great way of working your entire body, including your cardiovascular system. Plus, you can generally do it if you have an injury or pain, as the buoyancy allows you to do more,” says Helen O’Leary, physiotherapist and instructor/ director at Complete Pilates (completepilates.co.uk). “And swimming can be a great thing to do in the evening, because it can help you sleep. There have been a few studies which show it helps older people with insomnia, and people reported their quality of life improved because of this.
“It also helps boost your mood and manage stress levels, which is great to do at the end of a stressful day at work.
“It helps you relax before you go into the evening with your family or partner.”
WHAT ABOUT RUNNING?
Running would help hit those more intense exercise targets – but if it’s already getting dark, visibility needs to be a top consideration. “Wear clothing that makes you highly visible,” says fitness expert and PT Laura Williams (laurawilliamsonline.co.uk). “Think hi-vis, hand or head torches, ankle lights, LED armbands, reflective gloves and laces... Keep yourself seen by pedestrians, other runners, cyclists and motorists.” Another consideration is warmth: “Invest in clothing that helps you stay warm, while helping to move moisture away from your skin. Gloves and hats come into their own in winter too, even if you don’t wear them normally,” says Laura, who suggests chatting to an adviser in an outdoors or running shop if you’re unsure what you need. Footwear is also key, as there can be a higher risk of slipping at this time of year (and stay indoors if conditions are just not suitable!) Finally, this is definitely not a time to skip your warm-up. Laura suggests doing some dynamic stretches (with movement) and jogging on the spot at home before you set off, and then static stretches when you finish. “Start your run at a slow-to-moderate pace, easing your muscles into running in a cooler temperature,” she adds.
The clocks have gone back and now the days are colder, darker and shorter – so your instincts may be telling you to hibernate.
You may want to sleep more, socialise and dash around less, and be more like wildlife – getting cosy and quiet for winter. And this might be just what we need.
“The dark mornings and generally shorter days mean we are exposed to less light in the winter months. This means our bodies are not being signalled into wakefulness,” says Dr Zoe Gotts, consultant clinical psychologist at The London Sleep Centre (londonsleepcentre.com). “Particularly in the morning, which is a time that getting natural light is important for our body clock.”
There could be lots of benefits to tuning into this seasonal rhythm, however.
Help fend off winter bugs and colds:
As Dr Gotts points out: “If we don’t sleep well, we’re more likely to be exposed to an unhealthy immune system. Sleep plays critical roles in recovery, repair, healing and the ability to fight illnesses and keep illnesses away.” Therefore, prioritising good sleep during winter makes a lot of sense.
Dr Lindsay Browning, psychologist, neuroscientist and sleep expert for And So To Bed, says: “During sleep is when we build our immune system. Lots of studies have shown that when we don’t get enough sleep, our immune system suffers.”
Topping up on solid rest: If you notice you feel more tired at this time of year, that can be part of the natural cycle of things too. Rather than fighting the urge to rest, could we tune into it?
“The urge to hibernate and sleep more during the winter months is generally due to the reduction in our daylight hours,” says Dr Gotts. “Less light exposure affects people’s internal circadian clocks (body clocks) and makes people want to sleep more.”
By following your “regular circadian rhythm, sleep will be of better quality and less fragmented,” she adds. “It is particularly important to keep to a regular wake time. Maintaining regularity in the sleep schedule is important and can support better sleep. Better sleep consequently supports maintaining a healthy weight, lowering the risk of health problems, reducing stress and boosting mood,” says Dr Gotts.
Making the most of winter daylight:
There may be less daylight at this time of year, but it’s still important we get what we can. As well as supporting healthy sleep patterns, this will help us feel energised during sluggish days and provide a vital moodboost.
As Dr Browning explains: “Our circadian rhythm controls when we feel alert and when we produce melatonin to go to sleep. It needs to get bright light exposure during the day and avoid light in the evening to know the difference between night and day, or else we will start to feel sluggish and tired during the day and struggle to fall asleep at night.
“Even though the weather may be changing and starting to get cold, damp and dark outside, it is still really important to make the effort to go outside and get natural daylight each day,” she adds.
Listening to our bodies, no matter what time of year it is, is a good idea. And if you feel more tired and need more rest and sleep in winter, don’t rush to fight it. Channelling our inner hibernation mode could be just what we need.