How Seated Heel Push-Ups May Support Blood Glucose Control
Experts suggest seated heel push-ups may support glucose regulation with minimal effort.
Performing simple heel push-ups while seated may help improve blood sugar regulation, according to fitness experts who advocate incorporating light, low-impact movements into daily routines. The exercise, which involves repeatedly lifting the heels off the ground while keeping the toes planted, is being highlighted as an accessible option for individuals seeking to manage post-meal glucose spikes.
The movement activates the soleus muscle, a powerful muscle in the calf that plays a role in glucose metabolism. When engaged consistently, this muscle can increase energy expenditure and enhance the body’s ability to utilize blood sugar, particularly during prolonged periods of sitting. Health professionals note that even small, sustained muscle contractions can positively influence metabolic health.
Heel push-ups are especially relevant for individuals with sedentary lifestyles or those who sit for extended hours at work. Research in recent years has underscored the risks associated with prolonged inactivity, linking it to impaired glucose control and higher risk of type 2 diabetes. Incorporating brief bouts of muscle engagement throughout the day may help counteract some of these effects.
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To perform the exercise, sit upright in a chair with your feet flat on the floor. Keeping the balls of your feet and toes firmly planted, slowly raise your heels as high as possible, contracting the calf muscles, then lower them back down in a controlled motion. The movement can be repeated continuously for several minutes, maintaining a steady rhythm without strain. Experts recommend starting gradually and increasing duration as comfort improves.
While heel push-ups are not a substitute for comprehensive medical treatment or structured exercise, they can serve as a practical addition to a broader lifestyle approach that includes balanced nutrition, regular physical activity and medical supervision. Individuals with existing health conditions should consult a healthcare professional before beginning any new exercise regimen.
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