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 One of the easiest forms of exercise is walking - start by taking a walk around the block at lunch time, choose to take the stairs where possible and eventually build up to at least 30 minutes a day most days of the week.

Enjoy a Healthy Diet
Consume foods that are low in fat, sugars, and sodium.  Choose low or zero-calorie beverages over sweetened drinks.  Replace white carbohydrates (i.e. white bread, white rice) with whole grains, brown rice, etc.  

If you do choose unhealthy options, eat them in moderation.  Furthermore, when you have pre-diabetes, the amount of food you eat is as important as the types of foods you're eating.  

Make sure to adhere to recommended portion sizes to ensure you don't overeat.  For example, 3 oz. of lean protein (the size of the palm of your hand), 1 oz. of cheese (the size of your thumb), 1 cup of low-fat or nonfat dairy, 1 cup of fresh, non-starchy vegetables, ½ cup of starchy vegetables, 1 slice of whole-grain bread and 1/3 cup of brown rice or cooked whole-grain pasta.  

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