Virtually everyone who has the capability to move can exercise to some degree. Even if you suffer from complications related to your diabetes or other health conditions, your doctor can recommend a level and form of exercise that is appropriate for you.

Chances are that you already work out without even knowing it. Things you have never considered “exercise,” like washing the car or cleaning your house, are actually calorie-burning, heart-pumping ways to get fit. According to the U.S. Surgeon General, all of the following activities will burn about 150 calories a day (or 1,000 calories a week):

• Washing and waxing a car for 45 to 60 minutes

• Washing windows or floors for 45 to 60 minutes

• Gardening for 30 to 45 minutes

• Pushing a stroller 1.5 miles in 30 minutes

• Raking leaves for 30 minutes

• Walking 2 miles in 30 minutes (15 minutes per mile)

• Doing water aerobics for 30 minutes

• Bicycling 4 miles in 15 minutes

• Shoveling snow for 15 minutes

• Climbing steps for 15 minutes

Disabled and Chronically Ill

For people with orthopedic conditions, joint pain, or musculoskeletal problems, low-impact exercise is usually the best bet. Swimming is a good low-impact form of resistance exercise. If you are in a wheelchair or unable to stand or stay on your feet for long periods without support, chair exercises may also be a good option. There are a number of chair-exercise videotapes available for home workouts.

Dealing with Obesity

If you are extremely overweight or obese, exercise is especially important yet can present unique challenges. Comfort is an issue; certain exercises like jogging and high-impact aerobics may simply not be feasible. Weight lies heavy on the mind as well as the body, and it's possible you may not be feeling mentally or emotionally prepared to join group or team exercises.

Work on your own level. Don't try step aerobics just yet. Contact your local YMCA or community center to see if there's a plus-size exercise program available. And always check with your doctor before starting a new fitness routine. A referral to an exercise physiologist may be appropriate, particularly if you have other health problems.

It may be easier said than done, but don't feel self-conscious. If you feel uncomfortable amid all the spandex and ripped abs at the local health club, then don't torture yourself — find an environment that you feel comfortable in. Try a walking program, either outside or at home on a treadmill. The impact-free environment of a pool is also a good place to start getting fit. Buddy up with a friend and motivate each other. Exercise should make you feel good about yourself. Every step you take is a step toward a healthier you.

Exercising for the Elderly

Staying active is particularly important as you grow older. Aging is associated with increased insulin resistance, and it's thought that this is at least partially attributable to a loss of muscle mass. Keep on track with an active lifestyle and strength-training exercises to retain muscle mass and insulin sensitivity. It's never too late to get moving. Talk to your doctor today about an appropriate exercise program that promotes strength, balance, flexibility, and endurance.

Get Your Kids to Exercise, Too

Children with type 1 diabetes are probably the least likely to need motivation to exercise. After all, most parents have a harder time keeping kids quiet than getting them moving. Yet because of often-unpredictable blood glucose levels, particularly in younger children, they also are the group that probably requires the most vigilance in monitoring to avoid exercise-induced hypoglycemia. They also play hard, so testing should be frequent even in the absence of structured sports or exercise.

For overweight children or adolescents with type 2 diabetes, or those who are considered at risk for the disease, exercise is absolutely imperative for all the reasons previously cited for adults: weight loss, improved insulin sensitivity, and overall health and well-being.