Daily Stretching May Improve Blood Sugar and Joint Health

New research suggests short stretch breaks throughout the day could provide health benefits beyond just flexibility.

Published on Feb. 25, 2026

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Stretching throughout the day may help improve blood sugar regulation and joint health, according to recent studies. While the research is still in early stages, especially for the general population, experts say consistent and prolonged stretching sessions of 20-40 minutes per day could trigger similar blood sugar-lowering effects as aerobic exercise. Stretching also helps maintain and increase range of motion, reducing stress on the joints during daily activities. To get the most benefits, experts recommend holding stretches for 10-30 seconds, aiming for about 90 seconds of total stretching per day, and incorporating a variety of stretches targeting major muscle groups.

Why it matters

In an era of sedentary lifestyles and rising rates of diabetes, any simple lifestyle changes that can help manage blood sugar and joint health are worth exploring. Stretching is an accessible, low-cost activity that could provide meaningful health benefits beyond just improving flexibility.

The details

Several studies have shown that static stretching can produce similar decreases in blood sugar as those seen in response to aerobic and resistance exercise, both in the short and long term. The bulk of this research has been conducted in people with diabetes, but experts believe stretching could also benefit blood sugar regulation in the general population. When you move your body, your muscles use blood glucose for fuel, which can decrease blood sugar levels. Consistent and prolonged stretching may trigger this effect, potentially improving insulin sensitivity and glycemic control over time. Stretching also helps maintain and increase range of motion, reducing stress on the joints during daily activities and exercise. Even brief stretching sessions can combat muscle stiffness, promoting blood circulation to the joints and reducing pain.

  • Experts recommend holding each stretch for 10-30 seconds, aiming for about 90 seconds of total stretching per day.
  • For blood sugar benefits, daily stretching sessions lasting 20-40 minutes appear to be most effective, including 8-10 different stretches with four 30-second holds each.

The players

Ryan Marker

A physical therapist and assistant professor of physical medicine and rehabilitation at the University of Colorado Anschutz.

Manoj Sharma

A professor of social and behavioral health at the University of Nevada, Las Vegas's School of Public Health.

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What they’re saying

“Several studies have shown that static stretching can produce similar decreases in blood sugar as those seen in response to aerobic and resistance exercise, both in the short and long term.”

— Ryan Marker, Physical Therapist and Assistant Professor (Health.com)

“Generally speaking, stretching will be more effective the more it can be pushed into discomfort.”

— Ryan Marker, Physical Therapist and Assistant Professor (Health.com)

What’s next

Experts recommend consulting a certified fitness professional if you feel pain while stretching or are unsure about your form to avoid potential injury.

The takeaway

Incorporating short stretch breaks throughout the workday is a simple, low-cost way to potentially improve blood sugar regulation and joint health, making it a worthwhile habit for those looking to support their overall wellbeing.