Type 2 Diabetes for 20 Years

Start slowly with walking or a yoga or tai chi class. Here are some basic tips:

1. Before any physical activity, warm up your bones, joints, and muscles for 5-10 minutes by swinging your arms and marching, for example.

2.   After you are warmed up, gently stretch for another 5-10 minutes. Never stretch cold muscles. Don't bounce.

3. While exercising, move quickly enough to get your heart and lungs working.

4. Protect your feet. Wear good walking or running shoes with cushioned innersoles that fit well. Wear socks made of a fabric that keeps your feet dry.

5. Inspect your feet regularly for blisters or injury.

6. Drink water before, during, and after exercise.

7. Lift some light weights. Even one-pound cans of soup can build muscle —and muscle burns calories even when you are at rest! Don't carry weights while you're walking because that can damage your wrist, elbow, and shoulder joints. Never wear ankle weights while walking!

8. Keep your knees slightly bent, not locked.

9. After exercise, spend 5-10 minutes cooling down, moving slower and slower. Try some yoga stretches.