While nutrition and medication often take center stage, one of the most powerful — and accessible — tools for both preventing and managing diabetes is movement. Regular physical activity supports blood sugar control, heart health, mental well-being, and overall quality of life.

You don’t need a gym membership or complicated workout plan to get started. Movement can be woven into daily life: walking to do errands, playing with your kids, taking the stairs, walking during phone calls, stretching between meetings, going for a stroll after meals or stretching while watching TV. These small bursts of activity add up and can significantly improve how the body processes blood sugar. Research shows that even light movement after meals can help stabilize glucose levels. The key is consistency, not perfection.

The American Diabetes Association recommends 150 minutes of moderate activity each week. That may sound like a lot, but broken into 20–30 minutes a day, it becomes manageable. Better yet, it can be tailored to what you enjoy — brisk walking, swimming, dancing, or cycling. Secret is out – the E in exercise actually stands for enjoyment!

Beyond physical health, movement benefits the mind. Exercise releases endorphins, the body’s natural “feel-good” hormones, which help reduce stress and support better sleep. These mental health benefits are especially important, since stress and fatigue can affect how our bodies manage blood sugar.

Whether you’re living with diabetes, at risk, or simply striving to stay healthy, movement is one of the most powerful habits you can build. It doesn’t have to be all or nothing — every step counts.

This National Diabetes Month, challenge yourself to move more intentionally. Walk a little farther, stretch a little longer, and celebrate the small, consistent steps that move you toward a healthier future.