Topic: Am I at Risk for Type 2 Diabetes? Taking Steps to Lower Your Risk of Getting Diabetes
Question: Who is at risk for Am I at Risk for Type 2 Diabetes? Taking Steps to Lower Your Risk of Getting Diabetes? ?
Answer: Making big changes in your life is hard, especially if you are faced with more than one change. You can make it easier by taking these steps:
                
- Make a plan to change behavior.  - Decide exactly what you will do and give yourself a time frame.  - Plan what you need to get ready.  - Track your goals and activity on a food and activity tracker, available at http://www.niddk.nih.gov/health-information/health-communication-programs/ndep/health-care-professionals/game-plan/small-steps/Documents/GP_FoodActTracker.pdf (PDF, 349 KB)   - Think about what might prevent you from reaching your goals.  - Find family and friends who will support and encourage you.  - Decide how you will reward yourselfa shopping trip, movie tickets, an afternoon in the parkwhen you do what you have planned.
                
Your doctor, a dietitian, or a counselor can help you make a plan.
                

                
Be Physically Active Every Day
                
Regular physical activity tackles several risk factors at once. Activity helps you lose weight; keeps your blood glucose, blood pressure, and cholesterol under control; and helps your body use insulin. People in the DPP who were physically active for 30 minutes a day, 5 days a week, reduced their risk of type 2 diabetes. Many chose brisk walking as their physical activity.
                
If you are not fairly active, you should start slowly. First, talk with your doctor about what kinds of physical activity are safe for you. Make a plan to increase your activity level toward the goal of being active at least 30 minutes a day most days of the week. You can increase your level of physical activity in two main ways:
                
1. Start an exercise program. 2. Increase your daily activity.
                
Start an exercise program. Pick exercises that suit you. Find a friend to walk with you or join an exercise class that will help you keep going.
                
- Do aerobic activities, which use your large muscles to make your heart beat faster. The large muscles are those of the upper and lower arms; upper and lower legs; and those that control head, shoulder, and hip movements.  - Do activities to strengthen muscles and bone, such as lifting weights or sit-ups, two to three times a week. Find helpsuch as a video or a classto learn how to do these exercises properly.
                
Increase your daily activity. Choose activities you enjoy. You can work extra activity into your daily routine by doing the following:
                
- Increase daily activity by decreasing time spent watching TV or at the computer. Set up a reminder on your computer to take an activity break.  - Take the stairs rather than an elevator or escalator.  - Park at the far end of the parking lot and walk.  - Get off the bus a few stops early and walk the rest of the way.  - Walk or bicycle whenever you can.
                

                
Take Your Prescribed Medicines
                
Some people need medicine to help control their blood pressure or cholesterol levels. If you do, take your medicines as directed. Ask your doctor if you should take metformin to prevent type 2 diabetes. Metformin is a medicine that makes insulin work better and can reduce the risk of type 2 diabetes.
(Source: NIDDK)