Exercise is a key component to any healthy lifestyle and should be a part of any diabetic's lifestyle.

Studies show that diabetics who lost as little as 10 to 15 pounds and exercised 30 minutes a day, at least five times a week, not only have an easier time managing the disease but also reduce complications. People without diabetes who followed the regiment reduced their risk of developing the disease by nearly 60 percent.

Recently, the American Diabetes Association (ADA) announced it will reward you for doing just that! Club Ped is an on-line tool developed to encourage people, especially diabetics or those at risk for the disease, to maintain a regular exercise program.

Website users log in and set realistic exercise goals. Participants can chose to walk a certain number of steps each week, walk three times each week or walk a certain number of steps by a predetermined date. Participants can walk individually or in groups. Just get out there.

You're probably asking, "What do I get?" Besides the obvious health benefits, walkers can pick from the following two rewards:

• A serialized story--a mystery, romance or action/adventure tale: A new and exciting chapter becomes available each time a participant reaches his or her chosen goal. Each story contains 10-13 segments and all have a cliffhanger appeal.

• A virtual pet that participants take care of by taking care of themselves: The more participants walk, the happier and healthier the dog becomes and so do they. The more goals achieved, the more tricks the dog learns.

Both rewards are not only entertaining but also provide extra motivation to keep you walking! And, ClubPed features an online tracker to help you easily monitor your progress so you can stay on target. Graphs that chart and illustrate individual progress are available as well. Last but not least, ClubPed offers a message board so participants can share stories, comments and ideas.

Post-Gazette August 24, 2004

Dr. Mercola's Comments:

You've heard it a million times: You need to exercise. It is a major part of my Total Health Plan, as described in my book. It should be as important as proper eating and sleeping. That's why it makes me happy when groups like the ADA offer incentives for exercising, and that's why we're here to tell you about them. When choosing an exercise program, opt for one you enjoy. Walking, which is the recommended course for ClubPed, is effective, low-impact and requires little equipment--other than a good pair of running shoes. Walking also is an option for nearly anyone, no matter what age or size. It can easily be done in groups or alone. Another bonus is that you can do it indoors on a treadmill or outdoors where you can enjoy the scenery, fresh air and sunlight! So what makes walking a workout? This depends on your initial fitness level. If you are starting out in poor shape, slow-paced walking will produce benefits. If you are starting out in better shape, you will need to walk faster and/or farther to see results. Regardless of your starting level, the more vigorous your walking pace, the more dramatic the conditioning effects will be. When walking for exercise you should walk at a steady pace that is fast enough to cause your heart rate to rise. Studies have even found that it burns the same amount of calories per hour as running, and it is not as strenuous on the body. It also has been found that walking regularly over a long period of time can reduce your risk of diseases such as: Diabetes Stroke Osteoporosis Walking also is useful in treating what have become common ailments: Arthritis High blood pressure Depression Related Articles: Walk Your Way to Better Health How to Best Test for Undiagnosed Diabetes Getting a Jump On Diabetes Diabetes Epidemic -- 70 percent Increase Among People Ages 30 to 39 Exercise Reduces Diabetes by Reducing Insulin Resistance