Simple movements done while sitting may offer surprising health benefits. One such exercise—heel push-ups while sitting (also called seated soleus raises)—has gained attention for its potential to help with blood sugar control, especially after meals.

What Are Heel Push-Ups While Sitting?

Heel push-ups are a low-intensity movement that targets the soleus muscle, located in the lower calf. Unlike traditional standing calf raises, this exercise is performed while seated, making it accessible for most people—including older adults and those with limited mobility.

The soleus muscle plays an important role in helping regulate blood glucose because it can use glucose from the bloodstream for energy during prolonged, low-intensity activity.

How Heel Push-Ups May Help Control Blood Sugar

Research suggests that activating the soleus muscle through repeated seated heel raises can:

Improve glucose uptake from the bloodstream

Reduce post-meal blood sugar spikes

Enhance metabolic efficiency

Improve circulation in the lower body

Unlike high-intensity workouts, this movement can be sustained for longer periods, helping maintain steady glucose use without causing fatigue.

How To Do Heel Push-Ups While Sitting

Follow these simple steps:

Step 1: Sit Properly

Sit upright in a chair.

Keep your feet flat on the floor.

Knees should be bent at a 90-degree angle.

Step 2: Lift Your Heels

Keep the balls of your feet firmly on the ground.

Slowly raise your heels as high as possible.

You should feel the contraction in your lower calves.

Step 3: Lower Slowly

Lower your heels back to the floor in a controlled manner.

Repeat continuously at a steady rhythm.

How Long Should You Do It?

Start with 1–2 minutes and gradually increase to 10–20 minutes, especially after meals.

The movement should be gentle and sustainable—not fast or forceful.

Some experts suggest that performing this exercise for extended periods (even 30 minutes in intervals) may help maintain stable glucose levels after eating.

Who Can Benefit?

Heel push-ups may be especially helpful for:

People with prediabetes

Individuals with type 2 diabetes

Office workers who sit for long hours

Older adults who cannot perform high-impact exercises

However, this exercise should complement—not replace—medical treatment, a healthy diet, and regular physical activity.

Safety Tips

Avoid bouncing or jerky movements.

Stop if you feel calf pain or cramping.

Consult your doctor if you have circulation issues, diabetes complications, or mobility concerns.

Final Thoughts

Heel push-ups while sitting are a simple, low-effort exercise that may support blood sugar control by activating the soleus muscle. Because they can be done almost anywhere—at your desk, while watching TV, or after meals—they offer a practical way to add more movement into your daily routine.

Disclaimer:

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