Type 2 diabetes is often preceded by a condition called prediabetes, where blood glucose levels are raised – but not to the threshold that signals type 2 diabetes itself. Prediabetes can be prevented from progressing to type 2 diabetes by lifestyle changes such as losing weight and taking more exercise. A new study from Diabetes UK now reveals that using a pedometer can lead to sustained improvements in physical activity and blood glucose levels. This was part of the Prediabetes Risk Eduction and Physical Activity Recommendation and Encouragement (PREPARE) programme which aims to help those with prediabetes ward off the threat of type 2 diabetes.

A group of 98 people with prediabetes were divided into three sub-groups. One group had a three hour education session giving advice on how to improve their lifestyle. A second group received this session in addition to being supplied with a pedometer and a personalized ‘steps-per-day’ program. The third group acted as controls and were merely given an information leaflet. All three groups were followed up at three, six and 12 months to see if their prediabetes had improved (that is, whether their blood glucose had returned to normal, reversing the risk of type 2 diabetes). Blood glucose levels were reduced by 15% in the pedometer group after a year, compared to the control group. These findings compare very well with similar studies (without a pedometer) carried out elsewhere and underline the fact that more exercise can stop prediabetes turning into type 2 diabetes. The PREPARE researchers conclude that pedometer use, as part of a structured education program, could reduce the risk of type 2 diabetes by half in those who have prediabetes. As a rough guide, aim for 10,000 steps a day counted with your pedometer for general health improvement while 12,000 to 15,000 steps a day may help you lose some weight which, in itself, will decrease type 2 diabetes risk. Remember you don’t need to do all those steps in one go – break the total into manageable chunks to fit in with your daily routine.

Source:

Yates T et al Effectiveness of a pragmatic education program designed to promote walking activity in individuals with impaired glucose tolerance: a randomized controlled trial Diabetes Care; 2009:32:1404-10