Here's some good news for the millions of Americans who have diabetes and those at risk for the disease: Doctors say exercising regularly and losing just a few pounds of excess weight can dramatically improve your health.

Just 30 minutes of daily physical activity-aerobic exercise for the heart and lungs and modest weight training to strengthen muscles-is all that's required to help you control your glucose or blood sugar levels. In addition to strengthening your bones, heart and other muscles, working out will lower stress and improve your mood, self-image and sleep habits. Try these tips to find the fitness in your daily to-do list:

• Make cleaning count. The stretching, lifting and sheer physical work involved in housework can get you moving. Put on sneakers, play some lively music and pick up the pace.
• Wash the car. This can be a refreshing chore on a warm day.
• Mow the lawn with a push mower. Sorry, ride-on mowers don't count.
• Do yard work and gardening. Raking, hoeing, pruning and digging are great exercises to strengthen your arms, legs and back. A vigorous hour of yard work can burn up to 300 calories.
• Walk the dog. Share a twice-daily constitutional with your furry friend. Choose a hilly route and keep a brisk pace.
• Work out while watching TV. Pedal a stationary bike, walk on a treadmill, use a stair climber, lift weights or use other home fitness equipment while you watch TV.
• Paint it pretty. Don't hire painters; get a good workout and save money by taking on home repairs and improvement projects yourself.
• Walk the talk. Get up and move around while talking on the phone. Even better, grab your cell and walk around the block as you chat.
• Run errands on pedal power. If you live far from your town's main strip, drive to a central location and head out on foot or bike to swing by the bank and post office, return videos and library books and pick up groceries for dinner.