Did you know that of the 96 million Americans who have prediabetes, more than 8 in 10 adults don't know they have it?

March 26 is Diabetes Alert Day — and the YMCA of Klamath Falls is encouraging the Klamath Basin community to understand their risks for prediabetes and type 2 diabetes and the steps to take to prevent the disease.

Step 1: Take the 60-Second Risk Test

First, we invite you to take the 60-second test led by the Centers for Disease Control and Prevention (CDC), the American Medical Association, and the Ad Council to find out if you're at risk:

doihaveprediabetes.org

The test asks a handful of straightforward questions — age, family history, weight, activity level — and gives you a personalized risk profile in under a minute.

If your score indicates elevated risk, schedule a conversation with your primary-care provider.

Step 2: Move More

Physical activity is one of the most powerful tools for preventing or reversing prediabetes.

Aim for 150 minutes of moderate-intensity activity per week — about 30 minutes a day, five days a week. That can be:

  • Walking the Klamath Falls greenway or downtown loop
  • Using the YMCA's cardio equipment, swim, or group classes
  • Yard work, gardening, or active household tasks
  • Recreational activities — hiking, cycling, dancing

The goal isn't gym performance — it's regular, sustained movement that becomes part of your daily rhythm.

Step 3: Eat More Plants

Build meals around vegetables, fruits, whole grains, lean proteins, and healthy fats.

Specifically:

  • Half your plate vegetables and fruit
  • Quarter whole grains (brown rice, oats, whole-wheat pasta)
  • Quarter lean protein — fish, poultry without skin, beans, tofu

Lean proteins — fish and poultry without skin — can contribute to weight loss and decrease the risk for type 2 diabetes.

Check out healthy and delicious ways to prepare these proteins at diabetes.org.

Step 4: Manage Weight

If you're carrying excess weight, even modest weight loss (5–7% of body weight) dramatically reduces diabetes risk.

For a 200-pound adult, that's 10–14 pounds — achievable, sustainable, and proven to be the most impactful single intervention against type-2 diabetes progression.

Step 5: Manage Stress

Chronic stress drives cortisol levels — which in turn impacts blood sugar, sleep, and eating patterns.

Stress-reduction practices that work:

  • Regular exercise (yes, again — it does double duty)
  • Sleep — 7–9 hours nightly for most adults
  • Mindfulness, meditation, or breathing practice
  • Social connection — isolation is itself a major stressor
  • Professional support when life is heavy — therapy, counseling, support groups

Step 6: Consider the YMCA Diabetes Prevention Program

The YMCA Diabetes Prevention Program (DPP) is a year-long, evidence-based group program led by trained lifestyle coaches.

The research base is significant: the YMCA DPP — based on a CDC-developed curriculum — has been shown to reduce risk of progressing to type-2 diabetes by more than 50% for participants who complete the program.

What participants get:

  • 25 group sessions over a year — first 16 weekly, then monthly
  • A trained lifestyle coach facilitating sessions
  • Group support from peers walking the same path
  • Practical curriculum on nutrition, activity, behavior change, and habit formation
  • Tracking and accountability that turns intention into sustained change

Many insurance plans cover the YMCA DPP for eligible participants. The Y can help you figure out if you qualify.

A Simple Question

If you were one of the 80% of prediabetic adults who don't know they have it — would you want to know?

The CDC's 60-second test costs nothing and tells you. If your score is concerning, your next stop is your primary-care provider and a conversation about prevention.

The YMCA of Klamath Falls is ready to be part of that prevention work — through DPP, through fitness programming, through nutrition resources, and through the kind of community accountability that makes lifestyle change actually stick.

The YMCA of Klamath Falls · 1221 S Alameda Ave · (541) 884-4149 · kfallsymca.org

This March 26, take the test. Your future self will be glad you did.