Exercise is crucial for managing type 2 diabetes but can affect blood sugar levels, so be sure to consult with your doctor before you get started.

There are so many ways to get exercise, from walking and hiking to swimming, biking, tennis, or even ballroom dancing. The Centers for Disease Control and Prevention recommends engaging in at least 30 minutes of moderate-intensity activity five days a week.

Whatever you decide to do, it's important to consult with your doctor before you begin. Exercise is a great way to lose weight and maintain a healthy heart. But it also impacts your blood-glucose levels because it increases your energy demands, so you need to monitor how your body will respond.

Get in the Pool

Your community or club pool can be a great place to start your exercise routine. Swimming is excellent aerobic exercise because it gets both your upper and lower body moving. And if you're overweight, it can feel great to spend time in a pool, where buoyancy makes it easier to move. Some ideas:

• Dive in with a group. Try water aerobics, swimming laps with friends, or even a little water volleyball.
• Use a kickboard for extra lift in the water, especially if you are a less-than-confident lap swimmer.
• Work on increasing your time spent swimming. Each time you visit the pool, swim a bit more, resting as needed. To steadily improve your aerobic fitness, swim three times a week.

However you decide to fit swimming into your life, be sure to test your blood-glucose levels before and after you exercise and adjust the intensity of your routine if it is getting too high. And never swim alone.

Climb Back on Your Bike

Biking can provide many health benefits, but be sure that your equipment and your course are safe ones. As with any form of exercise, monitor your blood glucose before and after, and be sure to carry a form of quick-acting glucose to eat if you need it during your ride ? such as sugar or glucose tablets, fruit juice, or hard candy. Ask your doctor or certified diabetes educator (CDE) for suggestions about the best form of emergency glucose to have on hand. A few considerations:

• Inspect your bike to make sure it's in good condition before you set off. Check the brakes and the chain, and be sure the tires are correctly inflated.
• Always wear a helmet.
• Be sure to stay hydrated. Bring plenty of water with you on your bike ride, and remember to drink it.
• Wear a medical-alert bracelet or necklace that will inform others of your health condition should there be an emergency.

(Feeling ambitious? Become a "Red Rider" by signing up for the ADA's Tour de Cure, an annual fundraiser with some 80 events in 43 states.)

Exercise and Your Blood Sugar

Studies show that the positive effects of exercise on blood sugar drops 72 hours after you've finished your activity, so instead of trying to get in your exercise once a week ? on a weekend, for example ? you should spread out your activities throughout the week. Studies also show that people who want to receive health benefits from aerobic exercise should work out for 30 minutes a day at least five days a week. But you don't have to work out in 30-minute blocks; three brisk 10-minute walks spaced out through the day will also do the trick.

So what's happening when you exercise? Your body uses the glucose in your blood to provide energy to your cells. As a result, your levels can go down as you exercise. You don't want it to go dangerously low, though, so you may need to pause and have a snack during or immediately after your activity. This is something you'll learn with experience.

Whether it's walking, riding a bike, exercising at home, going to a gym, or taking part in a class, physical activity affects your blood glucose: So it's important ? especially in the beginning ? to test your level before and after exercising. It's also a good idea to have a snack handy in case your blood glucose falls too low. For every 35 minutes of exercise you engage in, plan to consume 15 grams of carbohydrates to avoid low blood-glucose episodes.

You can keep track of your workouts (and see your improvement over time) by using the activity tracking tool on Everyday Health's Calorie Counter tool.

Next step: Dining Out Guide

Unitarian Universalist Congregation of the Quad Cities
3707 Eastern Avenue
Davenport, IA 52807
563-359-0816

Unitarian Universalist of the Quad Cities, 3707 Eastern Avenue, Davenport, IA 52807 is hosting a year-long "Exploring World Religions" class. The class is free and open to the public. Come as you can, miss when you need to. Each session will be 6:30-8 p.m. Schedule is as follows:

Monday, January 19 - Introduction & Hinduism, Part I

Monday, February 16 - Hinduism, Part II

Monday, March 16 - Judaism, Part I

Monday, April 20 - Judaism, Part II

Monday, May 18 - Asian & African

Monday, June 15 - Islam, Part I

Monday, July 20 - Islam, Part II

Monday, August 17 - Native American & Earth-based

Monday, September 21 - Buddhism, Part I

Monday, October 19 - Buddhism, Part II

Monday, November 16 - Christianity, Part I

Monday, December 21 - Christianity, Part II, and Conclusion

Please email the UUCQC office at office@uucqc.org, call us at 563-359-0816 or visit our website, UUCQC.org for more information.

MOLINE, Ill. (January 2, 2015) - Josh Brittain's second goal of the game broke a 2-2 tie with just 1:55 left in the third period and the Missouri Mavericks (14-13-5) went on to defeat the host Quad City Mallards (16-11-5) 4-2 Friday night.  Despite the defeat the Mallards remain in second place in the ECHL's Central Division.

Brittain scored the game winner from the right point and set the stage for Chris Crane to score the clinching empty net goal with just over a minute remaining after the Mallards had battled back from 2-0 down to tie the score.  Mario Lamoureux pounced on a rebound for the equalizer at 9:34 of the third.  The Mallards first got on the scoreboard when Antti Pusa buried Justin Fox's centering pass at 14:26 of the first period.

The Mavericks built their 2-0 lead with first period goals from Brittain and Jared Brown.  Brown's drive from the top of the left wing circle opened the scoring at 6:56 of the first.  The Mavericks were on the power play when Brittain doubled the advantage from the doorstep at 11:29.

WICHITA, Kan. (January 3, 2015) - R. G. Flath broke a 2-2 tie with 4:30 left in the third period and the host Wichita Thunder (16-10-5) held on to edge the undermanned Quad City Mallards (16-12-5) 3-2 Saturday night and move into a tie for second place in the ECHL's Central Division with the Mallards.

Flath scored the game's first even strength goal off a give-and-go with Danick Gauthier to cap off a third period Thunder rally.  The Mallards entered the third on top 2-1 but that lead disappeared when Kenton Miller tipped in Wichita's second power play goal and the fourth of the game at 2:16 of the third.

The Mallards had forged in front with successive second period man advantage goals.  Joe Perry tied the game at one by rifling the puck in from the left wing circle at 7:36 of the second.  The Mallards took the lead when Todd Fiddler- who assisted on Perry's goal- pounced on a rebound at 15:34.

The Thunder was up 5-on-3 when Ian Lowe one timed the opening goal from the high slot at 17:56 of the first period.

The Mallards dressed just 14 skaters Saturday evening due to injuries and illness.

The Mallards next play at home next Wednesday evening at 7:05 p.m. against Wichita.  Fans can purchase four tickets to each Mallards Wednesday home game this season for just $20.  In addition, after each Wednesday home contest, fans can join the Mallards at T.G.I. Friday's on River Drive in Moline- adjacent to the iWireless Center- for a postgame party.

Tickets for all remaining Mallards regular season home games- including next Wednesday night's contest- are on sale now at the iWireless Center box office, Ticketmaster outlets, ticketmaster.com and Ticketmaster charge-by-phone toll free at 1-800-745-3000.  The box office is open weekdays from 10:00 a.m. to 5:30 p.m., Saturdays from 10 a.m. to 2:00 p.m. and game days from 10:00 a.m. until the start of the second period.  Tickets are available for $10, $16, $20 and $28.

HISTORY IN THE MAKING AS WASHINGTON GENERALS LOOK FOR LANDMARK VICTORY OVER HARLEM GLOBETROTTERS at the iWireless Center TOMORROW Saturday, Jan. 3 @ 7:00 pm

(Moline, Jan. 2, 2014) - The world famous Harlem Globetrotters, featuring some of the greatest athletes and entertainers on the planet, will bring their unrivaled family show to the iwireless Center tomorrow at 7 p.m., during the Harlem Globetrotters 2015 "Washington Generals' Revenge" Tour.

The Globetrotters will face a great challenge this year, as the infamous Washington Generals are more determined than ever to match the franchise's historic last victory over the Globetrotters nearly a half century ago.  It has been five years since the Globetrotters and Generals have faced off, as the Generals have been searching far and wide for the best players to retool their roster and have been preparing for one thing: victory over the Globetrotters.

With a star-studded roster featuring Big Easy Lofton, Ant Atkinson,Hi-Lite Bruton, Thunder Law,Bull Bullard, Firefly FisherandMoose Weekes - plus female stars TNT Maddox, T-Time Brawner and Sweet J Ekworomadu* - the Globetrotters' one-of-a-kind show is unrivaled in the world of family entertainment. With incredible ball handling wizardry, rim-rattling dunks, trick shots, hilarious comedy and unequaled fan interaction, this must-see event is guaranteed to entertain the whole family. After the game, Globetrotter stars will sign autographs and take photos with fans.

Tickets start at $17 and are now available for sale. For ticket information please see iwirelesscenter.com or ticketmaster.com, order by phone at 800-745-3000.  Tickets can be purchased at the iwireless Center box office,located at 1201 River Drive in Moline.

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Sponsored by World Vision, Greyhound Lines and Baden Sports, The Harlem Globetrotters® are celebrating their 89th consecutive year, continuing a world famous tradition of ball handling wizardry, basketball artistry, and one-of-a-kind family entertainment that continues to thrill fans of all ages. Harlem Globetrotters International, Inc. is a wholly-owned subsidiary of Herschend Family Entertainment Corporation, the largest family-owned themed entertainment company in the U.S. Throughout their history, the Original Harlem Globetrotters have showcased their iconic talents in 122 countries and territories on six continents, often breaking down cultural and societal barriers while providing fans with their first-ever basketball experience. Proud inductees of the Naismith Memorial Basketball Hall of Fame, the Globetrotters have entertained hundreds of millions of fans-among them popes, kings, queens, and presidents-over more than eight thrilling decades. For the latest news and information about the Harlem Globetrotters, and to purchase tickets and team merchandise, visit the Globetrotters' official Web site:  www.harlemglobetrotters.com.