The workout to prevent Type 2 diabetes
The latest science suggest that when it comes to preventing deadly diseases in middle age, choosing the right type of exercise is key, writes JANE SYMONS
tWO B or not 2B? That is the question when it comes to finding the right exercises to reduce your risk of diabetes, heart disease and many other serious health problems. It’s no secret that keeping active is the key to good health, particularly as we get older. One in five cases of Type 2 diabetes could be prevented by regular exercise, according to a study published in the British Journal of Sports Medicine.
Researchers have also shown that exercise in middle age can reverse or reduce the risk of heart failure. Yet while any activity will bring benefits, the latest science suggests that weight training and resistance work – which converts a particular type of muscle known as Type 2B into more protective Type 2A muscle – is particularly important.
Dr Gill Jenkins, a GP with a special interest in diabetes, explains: “As we age, we lose muscle – a process known as sarcopenia which begins in earnest in our 40s. Studies show we tend to lose a greater percentage of Type 2 muscle and this influences our risk of diabetes and other metabolic conditions.”
We now know this Type 2 muscle comes in two forms – 2A and 2B – and that Type 2B is associated with obesity and an increased risk of diabetes while Type 2A helps protect against problems.
The good news is that doing more of the right forms of exercise can convert this more problematic Type 2B muscle into the Type 2A tissue which protects against diabetes and other problems.
Dan Jones, a chartered physiotherapist who has worked with the Welsh Rugby Union, says: “This ability to build and modify muscle becomes more important as we get older.
“There is still a lot to learn about muscle tone, metabolism and weight control but there is no doubt strong muscles support a strong body and mind – and it is never too late to reap the benefits of increased exercise.”
FIRST STEPS
Dr Jenkins says: “It’s easy to find excuses for not exercising and lack of time, aches and pains are probably the most common barriers.
“It is important to find activities you enjoy or can fit easily into everyday life and build your fitness levels up gradually to avoid pushing yourself too hard.”
Recent research for Puressentiel, a firm that makes natural therapies, found that three out of four adults suffer from regular aches and pains.
Surprisingly it is older adults who are most likely to swing from sedentary lifestyles to sudden bursts of activity, with three out of five 45 to 54-year-olds saying they do nothing during the week and exercise at the weekend.
Dr Jenkins advises against using painkillers such as aspirin and paracetamol to mask joint and muscular pain as prolonged use can cause gastric problems, ulcers and other side effects. “It’s better to find natural, evidence-based alternatives.”
Some of the strongest evidence surrounds the use of massage and specific essential oils, such as eucalyptus and English lavender, with dozens of studies confirming their pain-relieving properties.
Similarly clinical trials have confirmed that just five minutes of soft tissue mobilisation, the term doctors use for massage, increases muscle flexibility and reduces the risk of post-exercise aches. Dan says: “As we become older it becomes increasingly important to warm up effectively, listen to your body and pay extra attention to any injuries or aches.” He recommends a muscle and joint roller combined with proven essential oils.
In a four-week trial 98 per cent of patients reported immediate and sustained pain relief and assessments by a GP and physiotherapist reported similar improvements in pain scores and significantly improved mobility.
BEST WORKOUTS
Use a muscle roller to massage legs, arms and shoulders, paying particular attention to any areas that are stiff or painful as well as sites of old injuries.
Start with a simple warm-up such as marching on the spot and swinging your arms for about five minutes. Once you’re warm and a little out of breath, move on to lunges and squats which help build Type 2 muscle.
Something as simple as getting out of your chair using your leg muscles alone will also help, particularly if you do 10 or 20 repetitions during a TV ad break. Hold your hands together in front of you and keep your back as straight as possible. Push up using your upper thighs.
Press-ups are a great way to convert Type 2B tissue into Type 2A muscle. A more manageable way to get the same effect is to do a standing press. Stand at arm’s length away from the wall and keeping your back straight lean towards the wall and then push yourself away using only
your arm muscles. You can add intensity by gradually moving further away from the wall.
Find a step and stand on it with the front half of your foot so there is nothing supporting your heels and then lift on to your toes, holding for a moment before lowering your heels and repeating. Initially you will probably need to hold on to the banister or a chair for support but as your balance and core strength improve, aim to keep your hands on your hips.
Try tai chi. Many studies have confirmed the health benefits of the Chinese martial art which has been modified into a series of very slow and controlled exercises which build core strength and help convert Type 2B into Type 2A tissue.
Dr Jenkins says: “There’s also an old Chinese saying which sums up the right way to approach exercise: muscles which have not been used are like a rusty hinge. If you try to use force to get it moving it may break but if you work it gradually the rust will fall away and the hinge will begin to move freely again.
“You should expect to feel some post-exercise aches, as that is a sign that muscles have been working but never sharp pain,” she says.
For post-exercise aches, heat – or thermotherapy as it is also known – provides an effective alternative to topical analgesics which recent research suggests inhibit muscle repair. Puressentiel heat patches (£11.99 for a pack of three, amazon.com) combine proven essential oils and capsaicin, the compound that makes chillies hot and is known to block out pain.
A clinical trial confirmed a 65 per cent reduction in pain scores after four days.
Visit puressentiel.com for more details and to read A Pure And Essential Guide To Muscle Health.