Always tell someone where you are going and when you plan on coming back, especially if you are cycling by yourself. In general, however, biking with other people is safer. If you have a cell phone, bring it with you. Additionally, a good-fitting helmet is essential for bicycling and should be worn at all times, even on a leisurely ride.

Bicycling will probably lower your blood glucose level, so you may need to stop for a snack or adjust your diabetes regimen in some other way to account for bicycling’s blood-glucose-lowering effect.

If you’re in the market for a new bike, you may want to think first about where you intend to bike — on trails or on roads — before buying one. If you intend to ride on roads, you will want either a road bike with fairly thin tires and a lightweight frame or a somewhat heavier "city bike." If you prefer biking on trails, you’ll probably need a mountain bike. If you think you may be riding on both roads and fairly flat trails, a hybrid bicycle might be right for you.

As you stretch, remember that it isn’t supposed to hurt. Stretch until you feel mild tension, then hold that position. As your muscles relax, you may be able to stretch a little bit more, but don’t overstretch. Also, if you have moderate or proliferative retinopathy, avoid stretches or exercises that place your heart lower than your waist or that cause you to hold your breath and strain, which can raise your blood pressure.

At the gym, you might use an exercise bike or treadmill or other aerobic equipment at a light intensity to warm up your muscles before you stretch. At home, take an easy 5-minute walk to get the blood moving in your legs, then do your stretches.

Make your selection of an exercise machine based on comfort and ease of operation. Try each machine for 10–15 minutes at the store or at your gym. If it feels natural and comfortable, you’re more likely to use it.

If you’re just starting a walking program, try the technique of walking for five minutes in one direction, then turning around and walking five minutes back to your starting point. When your 10-minute round-trip walk starts feeling easy, increase it to six minutes out and six minutes back. Increase your distance by no more than 10% a week.

The U.S. Surgeon General recommends doing 30 minutes of moderate-intensity activity (that makes you feel warm and slightly out of breath) 5–7 days per week. The activity can be done in one bout of 30 minutes or accumulated in two 15-minute bouts or three 10-minute bouts.

If you live in a small town or suburban area, try your local YMCA, health clubs, or community centers for yoga classes. Most metropolitan areas have a number of yoga studios. If you’re not ready to sign up, ask about observing a class or even taking a trial class to see if you like it.

The amount of water you drink should approximately equal the amount of fluid lost in sweat and urine. To get a sense of how much this is, weigh yourself nude before and after exercise; drink 2 cups of water for every pound lost.

If you’re trying to lose weight, an exercise program that includes aerobic activity as well as some type of calisthenics or weight lifting will probably help you the most.

The best time to exercise is the time you are most likely to do it. If exercising at night fits your schedule better, then by all means do it then. If getting a workout first thing in the morning makes you feel more energetic, all the better.

Whenever you exercise, try to work to the point where you feel warm and slightly out of breath. If you do, you can be sure that you’re doing the best you can to burn lots of fat and glucose, increase your level of fitness, and improve your health.

Do balance exercises every day — the benefits only last as long you do the exercises. If you stay consistent, you should see improvements in just a few weeks.