It's Not Too Late to Prevent Diabetes (Tips for People at Risk for Type 2 Diabetes)

It's Not Too Late to Prevent Diabetes (Tips for People at Risk for Type 2 Diabetes)

As you get older, your risk for type 2 diabetes increases. If you are age 60 or more and over-weight, you are at risk for type 2 diabetes or pre-diabetes. A family history of type 2 diabetes increases your risk of the disease. Take these small steps to prevent or delay the onset of the disease. Lose a modest amount of weight (10 to 14 pounds for a 200-pound person) by moving more and making healthy food choices.

Start now to get moving and have fun!

Physical activity can improve your strength, flexibility, and balance. Set small goals to start. Add a little more activity each day until you reach least 30 minutes a day, five days a week.

Warm Up. Warm-ups get your body ready for physical activity. Shrug your shoulders, tap your toes, swing your arms, or move in place. Warm up for a few minutes before any activity.

Stretch. Stretching can help you be more flexible. It can make it easier for you to tie your shoes or look over your shoulder when you back up the car. Stretch when your muscles are warm. Don’t stretch so far that it hurts.

Find an activity you enjoy:

Easy steps to increase daily activity!

Get your friends and family involved!

Eat right to prevent type 2 diabetes!

Reduce the amount of food you eat to help with weight loss.

Choose Healthy Foods:

Try these tips:

Remember:

It may not be easy to make these lifestyle changes, but you can do it! Take your first step today.

To learn more, go to the:

National Diabetes Education Program at http://www.YourDiabetesInfo.org. Click on the Small Steps. Big Rewards. Prevent type 2 Diabetes, link for a free copy of Your GAME PLAN to Prevent type 2 Diabetes. You can also call l-888-693-NDEP(6337), or TTY: 1-866-569-1162.

Weight-control Information Network (WIN) at http://www.win.niddk.nih.gov/ , or 1-877-946-4627.

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