Benefits of aerobic activity include:

• Better blood sugar control
• Help in reaching and maintaining a healthy weight
• Prevention or delay of diabetes complications
• Greater flexibility
• Improved strength and endurance
• Feeling more comfortable with your body
• Reduced stress
• Greater enjoyment of life

Aerobic activity will benefit your body most when you raise your heart rate to 50% to 75% of your maximum heart rate. This range is called your target heart rate. Exercising within your target heart rate can help boost your fitness level and benefit your heart, circulatory system, and overall health.

Scope Out Your Target
Always check with your physician before choosing a target heart rate. If weight control or weight maintenance is one of your goals, raise your heart rate to 60% to 75% of your maximum heart rate – the upper range of your target heart rate. Health care professionals recommend that you pace yourself during exercise and check your heart rate periodically.

How to Determine Your Heart Rate While Exercising

• Walk, jog, or bike at a comfortable speed. You should be able to talk during your activity. If you can carry on a conversation, you're probably within the range of 50% to 75% of your maximum heart rate.
• Walk, jog, or bike at a comfortable speed. You should be able to talk during your activity. If you can carry on a conversation, you're probably within the range of 50% to 75% of your maximum heart rate.
• Use a heart rate monitor. Many workout machines at the gym are equipped to display your heart rate while you exercise. Personal heart rate monitors are also available at sporting goods stores.
• If you don't have a monitor, reduce your pace to a slow walk, take your pulse for 10 seconds, and multiply this number by 6 to calculate your beats per minute.

If your physician approves, include some aerobic activities in your fitness program. You'll make the right move for a healthy heart and better–controlled blood sugar. And don't forget that aerobic activity provides a big boost for your overall health.