When you live with diabetes, exercise is not just about staying in shape or burning calories. It becomes an essential part of how you support your metabolism, blood flow, insulin response, mindset, and long-term health. But without the right planning or type of movement, it can lead to lows, spikes, or injury.

As a holistic doctor who has lived with diabetes for over 30 years, I want to share how you can move safely, confidently, and effectively. Movement should help you feel stronger, clearer, and more balanced. It should never leave you more depleted than before you started.

Here are five ways to protect your health and energy while staying active.

1. Check in with your body before you start

Your current blood sugar number is only one part of the picture. Your readiness to move also depends on what you have eaten, how hydrated you are, whether you are carrying stress, and how much rest you have had. These are not small details. They impact how your body will respond to movement.

Take a moment before your session to ask yourself if your body feels ready. This habit is especially important if you have not been active in a while or you are recovering from illness, fatigue, or burnout. A quick internal check-in can prevent overdoing it and help you choose the best form of movement for that day.

2. Prepare your body before you move

Your movement session begins before your body starts exercising. Ask yourself a few key questions. Where is your blood sugar right now? Is it trending upward or downward? Do you have water or a light snack close by? When was the last time you did this type of movement?

Even low-intensity movement can shift your blood sugar. Preparation helps reduce the risk of a drop, especially if you are slightly depleted going in. If you do experience a low, planning ahead also helps you respond more calmly instead of overcorrecting with too many fast carbs. Hydration and readiness are two of your best tools for a steady session.

3. Let go of the idea that more intensity means better results

Many people have been taught that the more effort you give, the better the outcome. But with diabetes, that is not always the case. Movement that is too intense can raise your blood sugar temporarily through stress hormone release. It can also leave you feeling exhausted or physically strained.

A better approach is to ask yourself how you want to feel when you finish. Clear, energized, steady, and focused are all good outcomes. Choose a level of movement that supports those feelings. Holistic movement should restore and strengthen, not overwhelm.

4. Choose movement that works with your energy, not against it

The safest and most effective exercise is the one you can do consistently and recover from fully. It is not about choosing the hardest routine. It is about choosing what your body responds well to. Gentle strength training, walking, restorative yoga, rebounding, and practices like qi gong are excellent choices for people living with diabetes.

Sustainability is more important than intensity. When movement becomes something you look forward to and finish with ease, you are far more likely to keep it in your routine. These kinds of practices also support your joints, your nervous system, and your blood sugar at the same time.

5. End with a cool-down that helps your body reset

Finishing your session with intention helps your body shift into recovery. Take time to rehydrate, do a few slow stretches, or use calming breathwork. This signals to your system that the movement is complete and gives your blood sugar a chance to stabilize.

This is also a good time to check your numbers, reflect on how you feel, and take note of any patterns. A small protein-rich snack might also be helpful if you feel a dip coming. A gentle, structured finish supports your nervous system and prevents post-exercise crashes or fatigue later in the day.

Bonus tip

If you want to explore a gentler approach to movement that supports both your blood sugar and your emotional well-being, this post can help you take the next step. It offers simple ways to stay active without overdoing it, especially on the days when energy or focus feels low.

Read the post here

Your next step toward safe, supportive movement

If movement has felt confusing, unpredictable, or even a little risky, you are not alone. Many people living with diabetes are unsure of what is truly right for their body. You do not have to figure this out by yourself.

You are invited to book a complimentary Diabetes Wellness Connection Call. This is a calm, focused conversation where we explore what is working, what needs adjusting, and how to take one clear step toward better energy and blood sugar support.

Together we will look at how your body can feel stronger, steadier, and more in control.

Support does not have to be extreme. It simply has to fit your life and your health.

📅 Schedule your free Connection Call here

ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

_______________________

PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.