Morning vs. Evening Exercise: New Research

Does it matter when you exercise?

It’s always great when we can work smarter and not harder to reach the same goal, right?

When it comes to exercise, we know that physical activity reduces the risk of developing type 2 diabetes, but here’s a new study that looks at whether it matters what time of day we exercise.

After looking at data from 93,000+ healthy adults (from the UK Biobank), the results showed…

✅ Morning & afternoon physical activity were associated with a 9%-10% lower risk of type 2 diabetes.

❌ Evening physical activity was not associated with a lower diabetes risk.

I’m not suggesting you ditch your evening walk, but this study suggests we get the most bang for our buck when we move our bodies earlier in the day.

What’s your exercise preference—early or late?

Reference

Tian C, Bürki C, Westerman KE, Patel CJ. Association between timing and consistency of physical activity and type 2 diabetes: a cohort study on participants of the UK Biobank [published online ahead of print, 2023 Sep 20]. Diabetologia. 2023. [link]

3 Habits that Boost Neuroplasticity

3 more ways to improve neuroplasticity 🧠

In case you’ve missed my recent posts about neuroplasticity, a quick refresher: 

Neuroplasticity is the brain’s ability to create new connections and strengthen existing neural pathways. 

Because of neuroplasticity, we’re able to:

✅ Release Anxieties

✅ Improve Mood

✅ Respond Better to Stress

✅ Break Unwanted Habits

✅ Create Helpful Habits

✅ Think More Clearly

✅ Stay Focused

✅ Remember More Easily

✅ Learn New Skills

Neuroplasticity explains why things like brain games, meditation, and yoga work. But here’s where it really gets fun:

Everyday healthy habits that we so often recommend in functional medicine ALSO improve the brain’s plasticity—meaning all of your efforts to retrain your brain will work better.  

Like this:

🏋️‍♀️ Exercise triggers the release of a chemical called brain-derived neurotrophic factor (BDNF), which improves neuroplasticity. 

🥦 Fruits & vegetables are rich in antioxidants called polyphenols that protect nerves to support neuroplasticity. 

💤 Restorative sleep is also a necessary ingredient for neuroplasticity. 

The conventional medical paradigm likes to isolate the parts of the body, the treatments, and the outcomes. 

But in functional medicine, we know all the parts work together. 

And everything works better when our brains are on board 🙌

3 Ways to Stay Motivated to Move 🏋️‍♂️

🏋️🤸 Foolproof things I do to stay MOTIVATED to move!

Dragging from the summer heat?

We all know our bodies need to move, but making it happen every day can be tough. Here are some things I do to stay motivated to move my body and stay active every day. Maybe one of these will work for you!

💞 Remember My Why

This is so key. I won’t do something unless I actually have a meaningful reason to do it. I have a list of reasons I want to stay healthy and active, which keeps me excited and on track.

📈 Track My Progress

Everyone does this differently. You can count your steps and activity on a wearable device or just check off days you exercise on a paper calendar. Seeing that progress is a great motivation.

🏆 Reward Myself

Sometimes it can be as simple as knowing that I get to have a relaxing shower after working out. This is a great way to stay positive while exercising.

We all go through slumps, but the benefits of staying active are so worth it—from better sleep to a calmer mood to more focus.

#exercisemotivation #exerciseroutine #healthylifestyle #movementismedicine #elementsnatmed #moveyourbody

Glued to the Couch This Winter?

Struggling to get off the couch or out of that cozy bed when it’s so cold and dark outside?

Time to think outside the box.

Try adding in one of these activities to stay moving through the winter months:

🏓 Grab some friends and head to indoor pickleball court.

🧗 Drop in on a beginner’s class at a rock climbing studio.

🧘 Try a new class at the gym or rec center—like yoga, tai chi, or zumba.

🏋 Clear space for an indoor exercise spot and pull up a workout on YouTube.

❄️ Or just bundle up and get yourself outside anyway!!

Moving your body gives you energy, boosts your mood, improves your sleep, and keeps you focused. Take that first step, and you’ll be so happy you did 👟