Q. My doctor says I should exercise to control my diabetes, but I don’t know how to get started. Can you give me some guidelines?

Family Medicine Physician, Lou Lukas, M.D.

A. It sounds like you’re already under the care of a physician, which is great news. It’s important to establish and maintain a relationship with the same doctor so your physician can take care of you, help you manage your illness over time and monitor your exercise program. When my patients want to start exercising, here’s what I tell them:

Do what you enjoy. If you love ballroom dancing, why not do it more often? It’s a great low-impact aerobic exercise. If you choose something you like doing, you’re more likely to stick with it. Other aerobic exercise options include biking, swimming, walking—any activity that gets your heart rate up.

Go slow and easy. Now that you’ve chosen your exercise, start slowly and go easy – even if it’s just 10 minutes of activity. You don’t want to become injured or burn yourself out after the first week.

Take the talk test. You should be able to carry on a conversation as you exercise. If you can’t talk without feeling winded, you’re going too fast.

Chunk up your exercise. Your goal is to get your heart rate up for a total of 30 to 45 minutes five days a week. But you don’t have to get all your exercise at once. Break it up into two or three 15-minute increments throughout the day.

Get the right athletic shoes. Whether walking, aerobics or racquetball is your exercise of choice, wear a sturdy pair of sneakers that will keep your feet (and you) safe and comfortable. Look for a specialty athletic shoe store staffed with experts who will analyze your feet (do you have high or flat arches?) and help you find shoes for your type of feet.

Find an exercise buddy or two. Friends help pass the time by engaging you in conversation and give you an extra nudge when you don’t feel like moving. Consider joining First Strides this spring. First Strides (a program for women) matches beginner walkers and runners with mentors and helps you progress at a pace that’s right for you. Call 610-402-CARE to learn more about this program.

Choose a good place to exercise. Now that it’s dark earlier, choose a route that’s safe and well-lit. Watch out for ice patches. Walk outside on a safe sidewalk or trail during the day, or hoof it through a warm shopping mall.

“Read” while you walk. If you love to read and use a treadmill, why not do both together? Listening to audiobooks is my walking reward: I only “read” while I’m on the treadmill!

Sneak in activity during your day. Load your groceries into more bags and your laundry into smaller loads so you make more trips and keep moving.

Remember the bottom line: If exercise helps you lose weight, that’s great! But exercising is more important than losing weight because it lowers your blood- sugar levels whether you shed pounds or not.

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