Small Changes. Healthier Tomorrows.
Take a positive step toward a healthier future. This supportive program uses a CDC-approved, evidence-based curriculum as part of the national effort to prevent type 2 diabetes. Designed for adults at risk, the program helps you build practical habits around nutrition, physical activity, and overall well-being – so you can make realistic, lasting changes that fit your life and support you for the long term.
Program Details
What is Diabetes?
Diabetes is a chronic disease that causes blood sugar levels to rise higher than normal. It affects more than 37 million people in the U.S., and 1 in 4 don’t even know they have it. Although diabetes has no cure, prediabetes can be reversed. It’s important to know if you have prediabetes so you can prevent it from escalating.
How The Program Works
Participants receive guidance, accountability, and encouragement in a small-group classroom setting led by a trained lifestyle coach. Over the course of 26 sessions, participants learn practical strategies for healthier eating, increased physical activity, and sustainable behavior change. Program schedule:
- First 6 months: 16 weekly sessions (4 sessions held every other week).
- Last 6 months: 6 monthly sessions
What You Can Expect
To help reduce the risk of developing type 2 diabetes, participants work toward:
- Losing 7% of their body weight
- Increasing physical activity to at least 150 minutes per week within the first half of the program
- For example, if you weigh 200 pounds, your goal would be to lose 14 pounds and increase physical activity to something like a brisk 30-minute walk, five days per week. Results are not guaranteed.
Group Support That Makes a Difference
Change is easier when you’re not doing it alone. As a participant in the YMCA’s Diabetes Prevention Program, you’ll be surrounded by a supportive group of people with shared goals who care about your success. Encouragement, accountability, and connection are built into every session. Participants enjoy:
- A safe, welcoming environment where learning feels comfortable and private
- The opportunity to build friendships and support one another
- Group motivation to help replace old habits with healthier ones
Education that Empowers You
Throughout the program, participants learn how everyday choices affect their risk for developing type 2 diabetes—and how to make those choices work in their favor. Topics include:
- Building balanced, sustainable eating patterns
- Making healthier nutrition choices in real-life situations
- Managing stress using proven, practical techniques
- Understanding how physical activity supports long-term health
Who Qualifies?
You may qualify for the YMCA’s Diabetes Prevention Program if you:
- Are 18 years or older
- Are overweight (BMI ≥ 25)
- Have been diagnosed with prediabetes through one of three blood tests or have a previous diagnosis of gestational diabetes