You may be struggling with blood sugars. Or you may want to bring down your blood pressure. Or maybe you’re interested in losing some weight. Whatever your reason, you can move into greater health when physical activity is a part of every day.

Exercise is good medicine for everyone—for preventing and reversing disease. Including type 2 diabetes. Studies show that people who exercise regularly can cut their risk for diabetes in half—perhaps even more. Physical activity lowers insulin resistance and directly helps lower blood sugar levels. Exercise, even without weight loss, has benefits.

Aim for at least 30 minutes daily of moderate physical activity, such as brisk walking. 45- 60 minutes a day is even better. Move into activity gradually. If you have diabetes, walking is very helpful in minimizing risks. One study of nearly 3,000 people with diabetes showed that those who walked 3-4 hours a week, compared to inactive persons, cut their risk of death diabetes over 8 years by 54%! That is a huge benefit!

If aerobic activity isn’t part of your day, start out small. 5-10 minutes a day will be an easy way to start out. Go for a 10 minute walk after breakfast. As your strength improves, and your work schedule allows, go for 10 minute walks after each meal. And you will see significant improvements in blood pressure, weight loss and blood sugar levels.

How to Get More Walking Into Your Day

• Grocery Shopping? Make an extra tour around the perimeter of the store before you start your shopping. Be sure to go down every aisle, whether you need something on that aisle or not. Think of it as Retail Exercise.
• Park for Fitness Instead of fighting other drivers for that single spot nearest the entrance to the store, do your body a favor and park several rows away.
• Dinner Stroll Make it a nightly habit to go for an after-dinner stroll with your spouse, your dog, or the whole family.
• Computer Break! Set the alarm on your phone or computer to go off every hour or two. Then take a quick tour around the floor of your office or your home when it does.
• Chatting Walks Talking on the phone is a great time to walk. According to a study by the University of Utah School of Medicine, walking even 2 minutes every hour may offset the dangers of extended periods of sitting.
• Walking at Work? Try walking before or after a lunch break. Or dedicate that mid-morning work break for a walk. Or you might go for a walk before leaving work for the day—many find it’s a great stress reliever too!
• Waiting for the Doctor? Doctors almost always make their patients wait, so why not ask the receptionist how long it will take? If they anticipate a 10 or 15 minute wait, use that time for a 10-15 minute walk.