Most people think they need intense workouts to protect their heart and experience balanced blood sugars. The truth is far simpler: consistent, intentional movement matters more than intensity.

Studies show that even moderate movement improves circulation, blood pressure, and lowers and balances blood sugar levels. However, here’s what many overlook—sitting for long periods, even if you exercise, can undo those benefits.

When you spend long hours in meetings, working from home, or enjoying long social dinners, the key to heart health is movement throughout the day.

Your One Heart-Boosting Tip: The 7-Minute Circulation Reset

It’s a fact that sitting all day has the same harmful effects on the body as smoking a pack of cigarettes over the years. To combat the risks of prolonged sitting and improve heart health, aim to move for 7 minutes every 60–90 minutes. This small yet scientifically backed habit can reduce the risk of heart disease by 30% and improve insulin sensitivity.

How to Implement the 7-Minute Circulation Reset:

• Set a Movement Reminder – Use your smartwatch or phone alarm as a reminder to stand and move every 60–90 minutes. Commit to it rather than hitting snooze.
• Walk or Stretch – A simple lap around your office, light stretching, or air squats for just 7 minutes is enough to boost your circulation and reduce inflammation.
• Incorporate 'Movement Stacking' – Pair movement with something you already do, like standing up during phone calls or pacing while brainstorming.
• Use Travel & Social Time Wisely – Walk around the airport before a flight, take post-dinner strolls, or choose standing tables at networking events.
• Track Your Progress – Use a fitness tracker to monitor daily movement goals, ensuring consistency without added stress.

Real-Life Success: How This Works for Others

Mark, a 60-year-old business owner, thought his one-hour morning workouts were just what he needed, and definitely more than enough—until he learned that his 10-hour workdays in meetings and on flights were counteracting his progress.

After adopting the 7-Minute Circulation Reset, he saw:

• A drop in blood pressure from 140/90 to 125/80
• Fewer blood sugar spikes after meals
• More energy without mid-afternoon crashes

“I was unknowingly putting my heart at risk by sitting all day, even though I exercised for an hour. Dr. Cheryl’s simple movement strategy changed everything for me!” – David L.

Let’s Build a Heart-Healthy Routine That Fits Your Lifestyle

We often live fast-paced lives filled with meetings, travel, social events, hobbies, and constant decision-making. While this lifestyle is rewarding, it can also be a silent trigger for heart disease and blood sugar spikes, even when we don’t realize it.

The key isn’t necessarily more exercise—it’s more impactful, smarter movements that fit into your daily routine - frequency matters!  

Let’s find the best way to incorporate heart-healthy habits into your life. Book a complimentary Diabetes Wellness Connection Call today, and together, we’ll identify your goals, challenges, and the best next steps for your heart and blood sugar health.

Click here to schedule your 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.