April is National Stress Awareness Month, and we’ve already explored how mindset and nutrition play a role in managing stress. This week, we're focusing on another powerful, often overlooked tool: movement.

When you’re living with diabetes and juggling a busy schedule, you may feel too drained to squeeze in a workout. The good news is that you don't need intense exercise to manage stress effectively. The way you move throughout the day directly impacts both your stress response and your blood sugar levels.

Why Movement Helps Manage Stress & Blood Sugar

When you're stressed, your body produces cortisol and adrenaline to prepare for "fight or flight." These hormones signal your liver to release glucose for quick energy. When stress is constant and movement is limited, that extra glucose can build up in your bloodstream, leading to elevated blood sugar.

Research shows that even short bursts of movement can:

• Trigger the release of endorphins (your body's natural stress relievers)
• Improve circulation and insulin sensitivity
• Help clear stress hormones from your body faster
• Reduce blood sugar spikes after meals

One of the simplest ways to move stress out of your body and support blood sugar balance is through dynamic stretching.

How to Use Dynamic Stretching to Reduce Stress & Stabilize Blood Sugar

Dynamic stretching is a type of movement that gently wakes up your muscles, increases blood flow, and supports your nervous system. It's ideal for busy people who want to ease tension without a full workout.

Here’s how to make it part of your routine:

1. Start with a Shoulder Roll & Chest Opener

When you're stressed, you naturally tense your shoulders and tighten your chest. This movement helps release that built-up tension.

How to do it:

• Stand tall, feet hip-width apart.
• Roll your shoulders backward in slow circles.
• Clasp your hands behind your back, pull them down slightly, and open your chest.
• Hold for 10 seconds, then release.

2. Loosen Up with a Spinal Twist

Sitting for long periods creates stiffness in your spine, making stress feel worse. This twist gently realigns your posture and improves circulation.

How to do it:

• Sit or stand tall, arms at your sides.
• Slowly twist your torso to the right, keeping your hips still.
• Hold for 5 seconds, then twist to the left.
• Repeat 5 times per side.

3. Shake It Out to Reset Your Nervous System

Shaking is a natural way to discharge stress and rebalance your nervous system. Animals instinctively do this after a stressful event—and it works for humans, too.

How to do it:

• Stand up, relax your arms, and gently shake your hands.
• Let the movement travel to your elbows, shoulders, and then your whole body.
• Shake for 30 seconds, then stop and take a deep breath.

Real Client Results: How Movement Shifted Stress & Blood Sugar

"I used to carry so much stress on my shoulders that I'd get headaches by the afternoon. And I noticed on those days, my blood sugar would spike, too. When I started adding a few stretches into my morning and mid-day routine, everything shifted. I wasn’t ending my day feeling tense, and my glucose readings became more stable. Movement made more of a difference than I ever expected."

— Mark J., Coaching Client

What’s Next? Let’s Find the Right Movement Plan for You

Movement is one of the fastest, most natural ways to reset your body, lower stress, and support blood sugar balance. When you're managing a busy schedule, it can be easy to forget to make time for it.

That’s why I offer a complimentary Diabetes Wellness Connection Call designed specifically for people living with diabetes with busy schedules. In this private session, we can:

• Discuss your specific movement challenges and stress patterns
• Clarify how movement can help your blood sugar and stress levels
• Identify simple, sustainable steps to integrate movement into your day

This is your starting point to help you get clear on what’s holding you back and how to move forward.

📅 Click here to schedule your free Connection Call today!

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.