Easy 10-Minute Workout to Manage Type 2 Diabetes Naturally

Written by Susan Harris for Ravoke.com

A Divine Alignment and a Story of Reversal

When award-winning producer and health advocate Charles Mattocks responded to
my pitch in 2022, inviting me to join the groundbreaking Reversed Carnivore
docu-series, I knew it was a divine alignment. Charles, the visionary behind
projects that tackle diabetes head-on (drawing from his own type 2 diagnosis and
Marley family legacy of resilience), saw my story as a beacon for others.

As a fellow diabetes conqueror, I’d reversed Type 2 diabetes naturally—no meds, just
faith, food, and fitness. Little did I know this would lead to Costa Rica, where I
joined experts including Dr. Anthony Chaffee, Dr. Ken Berry, and Dr. Robert Kiltz.

Now, through RAVOKE—Charles’s innovative platform for trusted health
guidance rooted in culture, community, and humanity—I’m thrilled to contribute as
a writer. Here, we share stories that empower, just like Reversed did for me.

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Faith, Fitness, and Natural Diabetes Management

In this piece, discover my easy 10-minute daily workout routine to manage Type 2
diabetes naturally. It’s the fitness pillar that keeps my results strong, blending
movement with faith for lasting results.

Managing, or reversing, Type 2 diabetes naturally goes beyond diet alone. It’s the
powerful combination of Food, Mood, and Fitness that helped me stabilize my
blood sugar without medications. Daily movement, especially walking and simple
strength moves, played a huge role in building energy, improving insulin
sensitivity, and honoring my body as a temple of the Holy Spirit.

Why Short Daily Movement Makes a Difference

Brief segments of activity enhance glucose uptake in muscles, improve insulin
action, and help prevent post-meal spikes. These benefits are backed by guidelines
from the American Diabetes Association and studies on short exercise
interventions. For low-carb or carnivore lifestyles, it supports energy balance
without over exertion. Engaging in movement daily is key to long-term control.

Your 10-Minute Tune-Up Routine

Do this indoors or outdoors, mid-morning after drinking water, or as a break
between tasks. No equipment is needed. Just comfortable clothes and intention.

Warm-Up (2 Minutes)

Start gently to get blood flowing and release tension.

• March in place with natural arm swings.
• Add shoulder rolls: forward for 30 seconds, backward for 30 seconds.

Breathe deeply and affirm something positive. My affirmation goes like this:
“My body is the temple of the Holy Spirit and I honor it today.”

Here’s a simple graphic of shoulder rolls:

Main Sequence (6 Minutes)

Time 45 seconds per move with 15 seconds rest/transition. One full round is
enough though a sequence can repeat if you feel energized.

1. Brisk Marching in Place (or walk in figure-8 patterns around the room)
High knees are optional. My mobility allows it and it enhanced my glucose
stability.

2. Chair-Assisted Squats
Lower yourself as if sitting back into a chair then raise to a standing position.
(Do use a chair one for support if needed but don’t sit on it.) Chair squats
build leg strength and muscles, which supports better glucose disposal.
Muscles use the glucose in our bodies.

Below is an illustration of Chair Squats.

3. Wall or Standing Push-Ups
Place your palms/hands on a wall, lower chest toward it, then push back.
This exercise tones the upper body without floor work (I really dislike floor
workouts.) Placing hands on a counter works as well.

Below is an illustration of wall or standing push-ups.

4. Standing March with Overhead Reach
Stand with your feet together. Lock fingers together and raise above your head at
at the same time lifting one knee. Alternate knees. Raise the left knee in this
picture. Drop the arm from waist to side. A modification is to reach the
opposite arm overhead while lifting the alternate knee. This exercise adds
coordination and improves shoulder mobility.

Cool-Down & Affirmation (2 Minutes)

Perform some gentle neck rolls using side bends, and a forward fold. (You can sit
for this part if you wish.) End with deep breaths and words of affirmation or a
prayer.

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Tips for Making the Easy 10-Minute Workout a Lasting Habit

• Pair it to an existing routine such as after morning devotion time or before
lunch.
• Track in a journal. Log number of steps, note glucose before/after if wearing
a sensor, and how you feel. (I use my SweetLife Diabetes Journal – A Daily
Log for tracking Blood Sugar, Fitness, Mood, and Food.)
• Adapt for travel or office. Hotel rooms, airports, or offices work fine.
• Soul boost: Play relaxing music and/or recite affirmations during the moves.
• Listen to your body. Shorten the time if your energy drops. Never exert
yourself unduly, and be sure to hydrate.

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Final Thoughts

This easy 10-minute workout isn’t about intensity—it’s about consistent and
responsible governance of your health. It’s already proven natural management is
possible, and these small daily actions help sustain it, giving you clearer focus for
the dreams you seek in life.

You’ve got this. Stay healthy naturally.

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FAQ

Q1: Can Type 2 diabetes be managed naturally without medication?
Managing, or reversing, Type 2 diabetes naturally goes beyond diet alone. It’s the powerful combination of Food, Mood, and Fitness that helped me stabilize my blood sugar without medications.

Q2: How long does the workout take?
This is an easy 10-minute daily workout routine.

Q3: Do I need equipment to do this workout?
No equipment is needed. Just comfortable clothes and intention.

Q4: When is the best time to do this workout?
Do this indoors or outdoors, mid-morning after drinking water, or as a break between tasks.

Q5: Why is short daily movement effective for blood sugar control?
Brief segments of activity enhance glucose uptake in muscles, improve insulin action, and help prevent post-meal spikes.