INPUT ARTICLE: Article: Many people with Type II diabetes have not exercised for a number of years, and others suffer from obesity. The first goal is to exercise for a total of 30 minutes per day, but for the first few weeks to a month, you should break up your exercise into 10 to 15 minute intervals. After you are able to complete 30 minutes of cardiovascular exercise at 1 time, you can try to join a dance, water aerobics, kickboxing, yoga, spinning, pilates or other class. You may find that you have more fun when you mix up your exercise routine with classes and at-home or gym workouts. Go to a local pool and consider taking a class in swimming, aqua aerobics, stretching or water walking. Water supports your body weight, making it easier on your joints and giving you resistance. Studies have shown that those diabetics who followed a mixed exercise regime, rather than simply weight training or doing aerobic exercise, had the largest improvement in their condition. Doctors suggest trading days you walk, bike or do other cardio exercises with days you use small weights or resistance bands so that you don't overload yourself, but you do both each week. The best chance you have at starting a good habit of exercise are when you look at them as fun activities. Working out with a friend and mixing up your routine may be ways to have more fun when you exercise. Keeping track of your daily diabetic workouts and improvements will spur you on to exercise more. It is the same behavioral reasoning that works with keeping a "contract" to exercise. You feel obligated to work out and then write down something positive in your journal. If your doctor gave you an "ideal weight" to reach through diet and exercise, track your progress in your journal. Limit yourself to using the scale only once per week, so that you can see your changes on a reasonable step by step basis, rather than based on daily ups and downs. Exercise should be more than about losing weight, and you should develop a program that you will continue long into the future. As part of a healthy lifestyle, you should already be testing yourself at regular, often daily times. If you find that your tests improve with exercise, then you will be encouraged to keep doing it.

SUMMARY: Start slowly. Try classes at a local gym or recreational center. Start with a water exercise program. Create a mix of cardiovascular exercise and strength training. Choose exercises you enjoy. Journal about your exercise. Test yourself frequently.

INPUT ARTICLE: Article: These are considered to be clouds that are between 19,500 feet (5,943 meters) and 42,500 feet (12,954 meters). This encompasses cirrus, cirrostratus and cirrocumulus clouds. These clouds tend to be frozen (filled with ice crystals) and have blurry outlines; they are generally thin and wispy to the human eye. Contrails from jet airplanes are also found at this level in the Earth's atmosphere. High clouds produce beautiful red, orange and yellow colors in the sky at sunrise and sunset. Rings of light around the moon or the sun are caused by cirrus clouds. A halo around the sun or moon can suggest rain or snow on the way, especially if accompanied by thickening lower clouds. Cirrus clouds often partially obscure the sun. Cirrus clouds are distinguishable by their thin, white and wispy appearance. They generally reach an altitude above 20,000 feet (6,000 meters). The thinness tends to be due to the frigid winds in the upper atmosphere. Cirrus clouds are made up of ice crystals formed by supercooled water droplets. Cirrus clouds that are sparse and stay that way usually show signs of fair weather. When cirrus clouds change into cirrostratus clouds, wind and precipitation are probably on their way within the next 24-36 hours. Cirrus indicates moisture above; if cirrus changes to altostratus and then stratus, a storm approaches soon. You'll see cirrus clouds as a warm front advances. The direction in which cirrus clouds move will usually tell you the direction of air movement, namely the weather coming your way. Cirrus clouds are sometimes referred to as horse's or mare's tails because they curl out like a horse's tail. These clouds are often found in rows and they look like little puffed-up ripples. Some people think these clouds look like fish scales. The broken or rippled nature of these clouds is caused by air turbulence; it's bad news for anyone flying through them, but great news on the ground because these clouds usually mean that the weather is going to stay the same with no major sudden changes. These clouds tend to lack shape and have a hazy appearance. They usually spread across much of the sky. They suggest moisture is present in a large part of the sky, indicating that rain might be due soon. Thicker cirrostratus clouds can come from the top of an advancing storm system. Cirrostratus clouds are made up of ice crystals as well, but unlike cirrus clouds they can cover the entire sky and be up to several-thousand feet thick. Cirrostratus clouds are sheetlike and nearly transparent. Although these are machine made by jet airplanes, contrails can help you to know the weather in the heights above. Contrails are condensation, formed when the jet's warm exhaust mixes with the very cool air surrounding the jet in the upper atmosphere. If the contrail disappears quickly, or you see a jet with no contrail, this means that the upper atmosphere you're observing is dry. On a lovely day, you can usually take this as a sign that the weather is going to remain fine for a while. On the other hand, if the contrail is obvious for a time, is long and spreads, the upper atmosphere you're observing is wet. Grab your coat and umbrella because the weather will probably change soon, if it hasn't already.

SUMMARY:
Look for high altitude clouds (also known simply as "high clouds"). Know your cirrus cloud. Spot a cirrocumulus cloud. Look for cirrostratus clouds. Learn how to tell the difference between cirrus clouds and cirrostratus clouds. Watch for contrails.