Your Best Medicine is Movement

November is Diabetes Awareness Month, but caring for our health shouldn’t stop when the month ends. It’s a lifelong journey that begins with small, consistent steps toward a healthier you. One of the most powerful ways to support your health and manage diabetes is through movement. The best medicine doesn’t always come from a prescription — sometimes, it starts with something simple: a walk after dinner, a few stretches between meetings, or a deep breath and a moment to move. Movement helps your body do what it was made to do, and it’s a form of self-care we can give ourselves every day.

Why Movement Matters

1.      Improves Blood Sugar Control

When you exercise, your muscles use glucose (sugar) for energy. This naturally lowers blood sugar during and after activity, and over time, it helps your body use insulin more effectively. A short walk after meals can improve glucose response.

2.      Improves How Your Body Uses Insulin

When you move your body, your cells become better at using insulin. This means your body doesn’t need to make as much of it to keep your blood sugar in balance. Think of it as helping your body “listen” better when insulin tells it what to do.

3.      Supports Weight Management

Maintaining a healthy weight plays a big role in reducing diabetes risk. Regular movement helps manage body fat, especially around the abdomen, and keeps metabolism strong. This isn’t about perfection — it’s about supporting your body so it can function at its best.

4.      Strengthens Heart and Circulation Health

People with diabetes are more likely to face heart-related challenges. Exercise strengthens the heart, improves circulation, and helps manage blood pressure and cholesterol — all vital for long-term health.

5.      Reduces Stress and Boosts Mood

Stress hormones like cortisol can make your blood sugar go up. Moving your body helps lower stress by releasing feel-good chemicals called endorphins. Whether it’s yoga, dancing, or a walk outside, being active is one of the best ways to relax and care for yourself naturally.

6.      Builds Strength, Balance, and Confidence

Strength training builds lean muscle, which helps your body use glucose more efficiently. It also improves balance, coordination, and mobility — especially important for those managing diabetes-related nerve or circulation issues.

Getting Started

• Commit to just 10–15 minutes a day

• Keep a water bottle nearby

• Dress comfortably and stretch before and after

• Focus on progress, not pace

You don’t need fancy equipment — just the willingness to start.

Staying Accountable

Accountability turns intentions into habits. Try:

• Scheduling activity like any important appointment

• Moving with a friend or group

• Tracking your steps or mood each day

• Rewarding yourself for showing up

Make it Enjoyable

The best exercise is the one you actually enjoy.

Play your favorite music, wear something that makes you feel good, invite a friend, or set a fun personal goal. When movement feels good, it becomes something you look forward to — not something you “have to” do.

Don’t Be Afraid to Ask Questions. If you’re not sure where to begin, reach out to your healthcare team. They can help guide you toward safe, effective ways to be active. Asking questions is a sign of strength and self-care. Diabetes awareness starts with knowledge, but change starts with action.

You don’t need to wait for the “perfect moment” to begin. The perfect time is today!