When movement is part of your summer wellness plan, it becomes more than exercise. It becomes a tool for better blood sugar balance, more consistent energy, and renewed confidence in your body.

This week, as part of our Diabetes Summer Wellness theme, we’re focusing on movement that is steady, safe, and supportive, even when the temperature rises.

Why Moving with Diabetes Feels Different in the Heat

Being active improves insulin sensitivity, supports digestion, and helps reduce stress. But when the summer heat enters the picture, what’s usually helpful can become harmful unless the right precautions are in place.

High temperatures raise your risk of:

• Dehydration

• Electrolyte imbalance

• Unexpected blood sugar changes

According to the American Diabetes Association, people with diabetes may experience unpredictable lows or delayed highs during and after activity due to changes in insulin absorption and blood flow caused by heat.

The good news? You don’t need to stop moving.  You just need to move smarter.

#1 Strategy: Move When It’s Cool

The easiest and most effective way to stay active without destabilizing your blood sugar is to schedule movement during the coolest times of the day.

Try this:

• Walk or stretch before 10 a.m. or after 6 p.m.

• Stick to shaded routes or indoor options like malls or cooled spaces

• Hydrate with electrolyte-rich water

• Wear lightweight, breathable clothing

• Use a CGM or check your blood sugar before and after movement to see how your body responds

Supportive Movement vs. Depleting Movement

More intense activities like hiking, hot yoga, or heavy strength training may need extra planning in the summer. On hotter days, opt for:

• Gentle stretching

• Tai chi or yoga in the shade

• Easy walks indoors or near greenery

Even small, intentional movement counts. According to the Journal of Applied Physiology, light movement throughout the day improves glucose utilization more effectively than infrequent, high-intensity workouts.

Movement doesn’t need to be a performance. It can be a practice of self-support.

One More Way to Boost the Benefits: Clear the Clutter

If some days feel harder than others especially when your routine is thrown off by the heat, it might not be about the weather at all.

Mental distractions and overwhelm can quietly spike blood sugar or make movement feel harder to begin.

Explore this powerful bonus tip in our blog: Mental Clutter and Blood Sugar: One Overlooked Link You Can Clear Today

When You Move in Sync with the Season, Everything Works Better

Safe movement isn’t restrictive, it’s empowering. It allows you to feel capable in your body and confident in your decisions.

The more your routine works with your blood sugar (and not against it), the more consistent your results become.

“I used to push myself to fit in workouts no matter what, even when I was exhausted. Now I adjust to the weather, walk early, and bring my water. I still move every day, but my numbers are better and I have more energy for work and family.”
— Michelle Abrams, 56, Creative Director and Grandmother

Ready to Make Movement Work for You?

If you’re unsure how to adjust your activity to support your blood sugar without adding stress, I’m here to help.

Book a complimentary Diabetes Wellness Connection Call with me. We’ll talk about what’s working, what’s been difficult, and what small shift can help you move forward with more energy and ease.

This isn’t about doing more.
It’s about doing what works best for your body, especially in the heat of summer.

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.

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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.