NEW DELHI: What if lowering your blood sugar did not require a treadmill, gym membership or even standing up?A new scientific review published in Diabetes & Metabolic Syndrome: Clinical Research & Reviews suggests that something as simple as lifting your heels while sitting could sharply reduce post-meal sugar spikes. At a time when India is facing a surge in type 2 diabetes — increasingly among younger and sedentary adults — researchers say targeted lower-limb muscle activity may offer a practical, low-cost tool for millions.The review highlights the role of the soleus muscle, located deep in the calf. Unlike larger leg muscles that fatigue quickly, the soleus is built for endurance and can remain active for extended periods.“We often think of the heart as the only vital pump in the body, but the soleus muscle in the calf acts as a ‘second heart.’ When activated regularly, it not only improves circulation but also works like a powerful metabolic sink — helping remove excess sugar from the bloodstream, even while we are sitting,” said a lead author Dr Raju Vaishya, Apollo Hospital, Delhi.In experiments reviewed in the study, seated soleus contractions during a three-hour glucose test reduced post-meal sugar by 39-52% and cut insulin response by up to 60% compared to prolonged sitting. Disrupting sitting every 30 minutes with three minutes of light leg activity reduced insulin spikes by 26% in overweight adults and improved post-meal and overnight glucose levels in those with type 2 diabetes.The science is straightforward. Skeletal muscle accounts for nearly 80% of glucose uptake after meals. Activating the soleus stimulates insulin-independent pathways that help transport glucose into muscle cells, making it particularly useful for people with insulin resistance.Corresponding author Anoop Misra from Fortis said lower limb muscle strength is closely linked to glucose control and blood circulation, not just mobility. He noted that simple seated exercises such as soleus push-ups, which activate the calf muscles, can significantly lower blood sugar without requiring strenuous activity, making them a practical option for India’s largely sedentary population.“We found simple seated movements like soleus push-ups can significantly reduce post-meal sugar spikes — offering a practical solution for people who can’t perform strenuous exercise. You don’t need a gym to improve metabolism. Small, sustained muscle activation — especially of the soleus — can deliver powerful benefits for diabetes prevention and heart health,” Dr Vaishya added.It also found a 40-minute stretching session lowered blood glucose by up to 28 mg/dL and improved circulation. While experts caution seated heel raises are not a substitute for regular exercise, for elderly or obese people, they may offer a practical way to improve metabolic health.
