Khaberni - A recent scientific study revealed an innovative and easy way to lower blood sugar levels without having to leave your seat, according to the health site verywellhelth.
The study indicates that the "seated heel raise" exercise, also known as the "soleus muscle exercise," can reduce insulin response by up to 26%.
Soleus muscle: The silent glucose engine
The study focuses on a specific muscle in the leg called the "soleus muscle" (Soleus).
Dr. Sara Rosenkranz explains that this muscle is characterized by its high endurance and continuous reliance on glucose in the bloodstream instead of stored glycogen, making it very effective at burning sugar even with low-intensity activity.
Among the most notable research findings:
Reducing sugar spikes: Practicing this exercise for 3 minutes every half hour significantly contributes to glucose regulation and improving insulin sensitivity.
Amazing results: A small study showed that continuing this activity reduced sugar spikes by 52% compared to passive sitting.
An effective alternative: This exercise is an ideal solution for people unable to perform weight-bearing exercises or walking, as the leg muscle effectively pumps blood towards the heart and pulls glucose.
Walking or leg exercise?
Despite the great benefits of the leg exercise while sitting, experts confirm that walking for 10 to 15 minutes after meals remains the most efficient way, as it can reduce the glucose peak by 10-30 mg/dL.
However, the leg exercise remains a "golden choice" for those forced to sit for long periods behind desks or on planes, providing stability for blood sugar levels with the least possible physical effort.
The study concludes that any movement after eating, no matter how simple, is a significant health gain for preventing sharp sugar fluctuations.
