Did you read the title of this article and think, "Oh, for heaven's sake!"? Yup. Getting started with exercise can be grueling if you're not used to it. But once you find a rhythm, you will likely be amazed at how good it makes you feel. Honest! And you need to know that for people with type 2 diabetes, exercise — otherwise known as some sort of physical activity — is the single most effective natural treatment there is for improving your health.

Regular exercise can also mean the difference between being tied to a super-strict diet and high medication/insulin doses and the opposite. I know it's hard to find the time. So that's how I discovered jogging -- possibly the world's best cardio exercise because all you need are shoes (and a sports bra for the ladies). There are no schedules, and no waiting on others.

God knows, I never thought I'd be a jogger. In junior high school, we did a thing called "50 Mile Club" every spring. We spent the PE period running around an enormous track, with the goal of clocking 50 miles in a matter of weeks. For me, it was cruel and unusual punishment. I had to stay after school regularly to catch up. My face would glow so red afterwards that the kids dubbed me "Amy Applehead." But as an adult, I've found jogging ultra-convenient and actually kind of fun. Here are my most basic tips for getting started:

1. Get good shoes and cool sports clothing. Totally motivating!


2. Pick beautiful locations that you enjoy. You can cover more ground than walking, so it's more interesting.


3. If you're not in shape, start out by walking, then pick out a tree or post a few yards ahead and run to that. Take a walking break. Repeat.

As a person with type 1 diabetes, I've discovered that I need to have at least 150 blood glucose (BG) before vigorous exercise, or I'll crash (end up with a hypoglycemic reaction). Jogging up to half an hour doesn't affect my BG too much, but everything after that knocks me down fast, so carrying sugar is imperative. If I'm in a hurry, I grab anything. Nothing like jogging with a tube of cake icing in your pocket (ahem…) Jogging gets you fresh air and a tight behind at the same time. Really. Try it, you'll like it!

Just Move It
OK, maybe you still don't want to jog. Luckily, there are other ways to get moving. In fact, there are three basic types of exercise you should know about:

Aerobic exercise — which includes jogging, is the best for both your diabetes and your heart, because it's basically any type of activity that moves your body through space and increases your heart rate. Walking, dancing, bicycling, hiking, strenuous gardening and yard work are included.

Resistance training — which is using your muscles to push or pull against weighted objects, or anything that creates resistance. This is helpful for building and maintaining muscle mass and strength, and for strengthening bones. When combined with aerobic exercise, it's also helpful in lowering and "smoothing out" your BG levels.

Stretching - which improves your flexibility, can also serve as a helpful warm-up and cool down for your aerobic exercise. Although stretching may not directly help your diabetes, it can improve your balance and flexibility and make you feel better and more energetic in all your daily activities.

Tell Me Why Again
Why is exercise the most important action for you to take when you have type 2 diabetes? Because exercise is the most potent treatment available for insulin resistance, which is one of the major causes contributing to type 2 diabetes. Improvement in insulin resistance results from regular aerobic exercise, or a combination of aerobic exercise with some resistance training.

The Diabetes Prevention Program (DPP), a major research study completed in 2002, showed clear evidence that regular moderate physical activity, such as light jogging or even brisk walking, had a huge impact on overall health. In the study group, the people who spent at least 2.5 hours a week being active reduced their incidence of diabetes by over 55%. So find an activity you like, and let's try getting started! My "3 Easy Steps" rule applies to whatever you choose.

Amy Tenderich hosts the popular web log www.diabetesmine.com and is co-author of the new book, "Know Your Numbers, Outlive Your Diabetes," the first-ever hands-on guide to achieving a long and healthy life with diabetes. Find out how to get your free copy today.