Make A Move: Small Steps Can Prevent Diabetes
What is prediabetes?
Prediabetes is a condition where people have higher than normal blood glucose levels, but not yet high enough to be diagnosed with diabetes.
The Centers for Disease Control and Prevention estimates 1 in 3 adults in the United States have prediabetes, which is about 2.6 million adults in Michigan.
What are the effects of prediabetes?
The long-term damage associated with diabetes, including risk of heart disease and stroke, may already be starting in prediabetes. People with prediabetes are 5-15 times more likely to develop type 2 diabetes than people without prediabetes.
The good news for people with prediabetes is that small steps can help prevent diabetes.
What small steps can help prevent or delay diabetes?
Modest lifestyle changes, including weight loss (5-7% of body weight) and moderate physical activity (150 minutes or more per week) can reduce the risk of developing type 2 diabetes by 58%.
Small steps to meet these goals could include:
- Be active for 30 minutes per day, 5 days a week. Spread it out in 10 minute increments if possible.
- Make healthier food choices. Reduce fat intake by eating foods like fruits and vegetables, fish, lean means, whole grains and low-fat milk and cheese.
- Eat smaller portions by filling a plate with half vegetables and/or fruits, one-fourth with a whole grain and one-fourth with a protein.
- Write down all the foods eaten and the number of physical activity minutes every day. People who log their food and physical activity are more likely to reach their goals.
Take a Step Now–Join a Diabetes Prevention Group
The National Diabetes Prevention Program (NDPP)
is proven to help individuals who have prediabetes, as well as those at high risk for type 2 diabetes, learn how to adopt and maintain a healthier lifestyle.
With a lifestyle coach in a group setting, participants take small steps to help lose 5-7% of their body weight and to be physically active most days, at least 150 minutes a week.
Find a Diabetes Prevention Program near you
About the Make a Move Diabetes Awareness Initiative
The Make a Move
initiative helps Michigan residents better manage diabetes and was developed by the Michigan Diabetes Partners in Action Coalition (DPAC).
An estimated 1 million Michigan residents (about 10% of the population) have diabetes and are encouraged to make a move to learn more about managing the disease.
The need for a captivating, consistent diabetes message to be used by diabetes partners statewide was identified in the 2011-2014 Michigan Diabetes Action Plan.