We’re focused on Diabetes Safety Precautions this month, and that means we're spotlighting how movement can be both powerful and protective. Exercise improves blood sugar, without the right precautions, it can also introduce risks. This week, we’re focusing on how to move with confidence and avoid the most common mistakes that affect glucose, energy, and safety.

Check In With Your Body Before You Begin

Before any activity, take a moment to check in. What are your current blood sugar levels?  How do you feel physically and mentally? Are you energized or tired? Lightheaded or steady? Is your stomach growling, or did you just eat?

These signals are important. When your body is under-fueled or overwhelmed, exercise can create more harm than help. If something feels “off,” start with a light stretch or short walk, and have a small snack or glass of water before continuing. Keep a quick source of carbohydrates nearby in case your energy drops mid-activity.

Listening to your body is your first line of protection. A gentle self-check only takes a moment and helps you begin safely.

Avoid the 3 Most Common Movement Mistakes

1. Skipping warm-ups

Jumping straight into movement without preparing your muscles and heart can be jarring. Begin each session with five minutes of gentle movement like stretching, walking in place, or shoulder rolls to ease your body into motion.

2. Forgetting to rehydrate and refuel afterward:

Your body continues to burn energy even after you stop moving. If you’ve exercised for more than 20 minutes, a cup of water and a small snack with both protein and carbohydrates can help you avoid a delayed drop in blood sugar.

3. Exercising at risky times:

Movement is most effective when your body is fueled and alert. Try to avoid intense activity when you are overly hungry, dehydrated, or emotionally drained. These times can increase the chance of glucose instability or fatigue.

Choose Movement That Matches Your Energy

Movement should match your current state, not your ideal. On days when energy is low, choose lighter options that still support circulation and glucose balance.

Try:

• A 15-minute walk after meals
• Chair stretches or gentle yoga
• Light strength training using resistance bands
• Low-impact cardio like dancing in the kitchen or cycling on a stationary bike

The key is consistency. Regular, moderate movement is often more effective and safer than intense activity done sporadically.

Know the Warning Signs Mid-Movement

While moving, stay mindful of how you feel. If you begin to feel shaky, dizzy, confused, irritable, or overly tired, stop immediately. Sit down, hydrate, and check in with your body. If you have a quick source of carbohydrates nearby, use it if needed.

Carrying a small pouch with emergency snacks, water, and a phone can be a simple yet powerful safety habit.

Move to Strengthen, Not to Strain

Safe movement isn’t about pushing harder. It’s about tuning in, supporting your body, and allowing your activity to be a source of healing rather than harm. When done mindfully, movement becomes a trusted ally in your diabetes journey.

"I was scared to exercise because of past lows.  Since working with Dr. Cheryl and her team, they created a plan I feel confident using. Now I walk daily after lunch and my numbers are more stable than they’ve been in years."

— Monica P., 60, retired educator

What’s Next? Let’s Find the Right Movement for Your Life

Movement doesn’t have to be complicated to help your mental health and blood sugar. Small, intentional movement breaks can make a bigger difference than you think.

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

• Explore how movement fits into your day
• Clarify what’s holding you back from feeling your best
• Identify simple next steps tailored to your lifestyle

This is your first step toward moving the needle on your health goals.

📅 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.

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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.