No time to walk post meals? Do THIS instead to lower blood sugar levels

Can you imagine a simple leg movement, calf raises while sitting, could help reduce the blood sugar levels instantly? The recent health findings suggest that this low-effort activity, rhythmically lifting your heels while keeping the balls of your feet on the floor, engages your calf muscles, even if you are seated.

Health experts highlight that such movements activate the soleus muscle, responsible for blood sugar regulation in the body.What makes this technique stand out is its accessibility. It doesn't require much effort, no fancy equipment, or even standing from your chair. Even individuals with limited mobility or sedentary lifestyles can benefit from this simple exercise.For people who always have elevated blood sugar levels or those who are in prediabetic stages, incorporating such movements during longer periods of sitting, like watching TV, working at a desk, or even during car travel, could make noticeable differences over time.

What does science say?

According to a peer-reviewed journal published in the National library of medicine, the soleus pushup, a form of simple seated calf raise, can boost local oxidative metabolism and even enhance blood sugar levels. Unlike most muscles that fatigue quickly, the soleus is metabolically wired to work efficiently for hours without tiring. The study showed that this movement increases glucose uptake without relying on glycogen stores, making it an ideal strategy for managing postprandial blood sugar spikes.

What is the soleus muscle?

Most people don’t realize the power of the soleus muscle, often overshadowed by larger leg muscles like the quadriceps. But a recent peer-reviewed study published in iScience and hosted by the National Institutes of Health (NIH) describes the soleus as a metabolic powerhouse. Unlike other muscles, the soleus can sustain low-intensity contractions for long durations without fatigue and can support glucose and lipid regulation for extended periods.The study introduced the term "soleus pushup" (SPU) for this sitting movement and showed that it boosts oxidative metabolism even more than standing or walking. Researchers observed an average reduction in blood glucose by 52% and a 60% reduction in insulin levels when the SPU was performed during prolonged sedentary periods.

Easy to do

No special equipment, standing, or gym routine is required. Simply performing soleus pushups while seated, lifting your heels up and down slowly, can improve blood glucose and fat metabolism throughout the day.

Researchers emphasized this exercise's benefits even during prolonged sitting, like office work or watching TV.For people with prediabetes, Type 2 diabetes, or sedentary lifestyles, this simple movement could be a low-effort, high-impact addition to daily routines. The study's participants showed glucose reductions of up to 52% in some cases when using the soleus pushup method consistently.While this isn’t a replacement for healthy eating, medication, or regular physical activity, experts say soleus activation can complement existing glucose control strategies. Think of it as a biological trick, one that works silently while you sit.