You know you need to exercise to help get your diabetes under control. But you really, really don't want to do it! Here are 10 strategies to help you overcome a lifetime of exercise-avoidance.

(Always consult your health care team before beginning an exercise program and to learn the best and safest way to include physical activity in your diabetes care routine.)

Start small. Don't set yourself up for failure by trying to do more than you comfortably can when you first start out. If you haven't lifted a finger in years, walking to the corner and back may be plenty to start with. The American Diabetes Association recommends 30 minutes of exercise a day, but it also states that this can be broken into two or even three parts. So start with an easy workout, and pat yourself on the back for doing it. Do it again tomorrow, then maybe a little more the next day—and congratulate yourself for every step you take.

Do something fun! Many experts recommend walking as the perfect exercise, because you can do it anytime, anywhere—and it doesn't require joining a gym. But if walking doesn't appeal to you, do something else. Make it fun. When you were a kid, did you love to play with a hula-hoop, splash around in the pool or jump rope? See if you still enjoy it! Always wanted to take up golf, tennis or cross-country skiing? Let diabetes be your motivation to do it now!

Dancing is another option, even though most people don't think of it as exercise. It's also a terrific social activity, and a great way to express yourself. There's a dance that goes with just about any kind of music. It doesn't matter whether you learn the two-step or the tango—the benefits are terrific! You can even dance at home with a videotape.

Somewhere out there is a physical activity that you will really enjoy. Your job is to find it!

Use the buddy system. Exercise is more fun when you do it with someone else—and you're more likely to stick to it if you know your friend is out there waiting for you. So draft a friend, a family member or someone from your diabetes support group to exercise with you.

Make your dog happy! Dogs thrive on exercise, just like people—and a four-legged exercise buddy can be just a good as a two-legged one! So take your dog for two or three short walks a day. It'll do both of you good!

Exercise early. Do you find that your exercise time often gets preempted by work or family obligations? The solution is to exercise first thing in the morning. Get it done early, and it can't get pushed aside by the events of the day.

Be your own cheerleader. If you've had a negative attitude toward exercise for years, it's important to turn it around! Cheer yourself on! Tell yourself over and over, "This is great!" "I like to exercise!" "This is fun!" "This is doing me a lot of good, and I'm really enjoying it!"

Keep an exercise journal. When most people begin to exercise, they improve rapidly right from the start. Make a note of each workout—what you did, how much, how far or how long. It's very encouraging to look back and see how much more you can do now than you could just a few weeks ago!

Let the music move you. Have you noticed how many people you see out walking are wearing headphones? There's a good reason for it. Listening to your favorite music, inspirational tape or recorded book can make your walk fly by! (Always be careful and watch for traffic or other hazards if you wear headphones outdoors.)

Reward yourself for every bit of progress! Celebrate your new healthy lifestyle by rewarding yourself from time to time with a healthy treat—a delicious glass of unsweetened (or artificially sweetened) ice tea, a new item of clothing, a hot soak in the tub, a new CD or exercise videotape, or a relaxing massage. After a good workout, you deserve it!

When you miss a day, just start again. Many people use a missed day of exercise as an excuse to stop exercising completely. But even professional athletes miss a day of training now and then! So don't make a big deal out of it—and don't use one missed day as an excuse to stop exercising altogether. Pick yourself, dust yourself off and start over again the next day. The most important thing is to keep moving toward your long-term goal of a healthier lifestyle, better fitness and improved diabetes control.

Lance Porter is the editor of "Diabetes Positive!" magazine and author of the book, "28 Days to Diabetes Control!"

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