How to nail down those evening workouts in December
Exercising later in the day could have extra benefits – but will you still have the energy? Abi Jackson reports
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 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,” Schlee suggests.
“It might be a good idea to arrange to do it with a friend,” she adds. “And you shouldn’t have any problems with energy levels once you get going. The benefits are fantastic for mental health, and the cardiovascular system will also benefit.”
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 Schlee. “Also, live classes or an online PT are great to get a workout in – 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’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.”
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 (complete-pilates.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. 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. Gloves and hats come into their own in winter too, even if you don’t wear them normally. 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. Do some dynamic stretches (with movement) and jogging on the spot at home before you set off, and then static stretches when you finish.