Panel Four: Regular exercise is very important for controlling your diabetes and your weight, but first get a complete physical from your doctor and develop an exercise program that is best for you. The good news is that a little bit of exercise every day can make a big difference. You do not have to exercise hard or for long periods of time to accomplish your goals. Learn how to get exercise in the course of your normal daily activities, like walking up a flight of stairs or getting up and stretching after you have been sitting for a while. If you take insulin, try not to exercise when you insulin is peaking. Generally it is best to exercise about one to three hours after a meal. Remember to do some warm-up activities such as walking and stretching before you exercises and do the same when you are finished to cool down. If you start to feel bad, that is a sign to stop.