Did you know that exercise and a healthy diet is the best way to help delay or prevent type 2 diabetes? If you already have diabetes, it's still not too late. The benefits of exercise are just as powerful. In some cases, many people are even able to reduce or eliminate their need for certain medications.

This makes exercise a win-win situation! You can either prevent or delay the onset of diabetes or reduce its effect on your life.

I know, you're probably thinking that I'm talking hours and hours of sweating in the gym. On the contrary, there are lots of 'easy' things you can do.

Of course, before you get started on any exercise program, talk to your doctor. This is the most important step when starting an exercise program. Your health care provider's advice will depend on the condition of your heart, blood vessels, eyes, kidneys, feet and nervous system.

Once you've been cleared by your doctor to exercise, set some realistic goals for yourself.

Some short term goals could be:

20 minutes of walking or on a cardio machine Losing 8 pounds this month Fitting into a pair of pants, or dress that used to fit you a year ago!

The key is to establish small, achievable steps.

Long term goals could be:

Bringing you glucose and insulin levels to a normal range

Getting to a specific weight / body fat percentage / or waist size

Once you have identified your short and long term fitness goals, write them down!

This is important. Studies have shown that writing a goal down and displaying it somewhere it will be seen everyday makes the success rate improve dramatically.

Please take a moment to identify your fitness goals:

My short term goal is:

My long term goal is:

I would like to accomplish them by:

As you progress with your exercise goals, you may want to add Resistance training. Resistance training or weight training builds strong bones and muscles. Other benefits include increases in metabolism, improved balance, increased muscle mass and decreased risk of coronary disease and osteoporosis.

If you want to follow a good exercise program - try using the F.I.T.T. principle.

(F) Frequency: How often will you be able to exercise? The ADA recommends 3 sessions of resistance training per week for most people. For cardiovascular, it is generally recommended that most adults get a minimum of 30 minutes of exercise five days per week.

(I) Intensity: How hard should you exercise? The key is to make your exercise challenging but not overly difficult.

(T) Time: How long you perform an activity? Decide before you start an activity how long you will be exercising.

(T)Type: What type of exercise will you perform? Choose exercises that are not only appropriate for you, but are also something that you enjoy.

As you start your program, try and surround yourself with people who can both support your efforts and help keep you motivated.

Remember, you're not training for the Olympics. Just do something. You may get 30 minutes in today. You may get 5. Either way, you've been successful.