Aerobic activities help improve your blood sugar control and your heart health. Aerobic activities are those that increase your body's oxygen use and heart rate, such as walking at a 15-minute-per-mile pace or enthusiastic ballroom dancing. The 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 percent to 75 percent of your maximum heart rate. This range is called your target heart rate. Exercising within your target heart rate zone can help boost your fitness level and benefit your heart, circulatory system, and overall health.

Scope Out Your Target

You can calculate your target heart rate using the Target Heart Rate Calculator on Diabetes Control for Life™. However, always check with your physician before choosing a target heart rate zone.

If one of your goals is weight control or weight maintenance, try to raise your heart rate during activity to 60 percent to 75 percent 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. So, how do you tell what your heart rate is 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 percent to 75 percent 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, to check your heart rate during exercise:

1. Reduce your pace to a slow walk.
2. Take your pulse for 10 seconds.
3. 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.