Increased blood sugar after meals is a natural reaction of the body. However, if the increase is too high or prolonged, it can be detrimental to health, especially for people at risk of metabolic disorders. Besides walking habits, experts believe that a simple sitting movement can also effectively support blood sugar control.
This exercise is to lift your heels when sitting, to activate the calf muscles, the muscle group located in the calves. When performing, hold your toes to the floor, then lift your heels up and down rhythmically, repeating continuously. This simple exercise can be performed on the spot, especially suitable for office workers or those who have to sit for a long time.
According to Ashley Katzenback, a physical therapist, owner of Cape Concierge Physical Therapy clinic (USA), small but regularly repeated movements can bring significant benefits to metabolism. She believes that many people previously thought walking needed to help stabilize blood sugar, but simple sitting activities can also create positive effects.
Explaining the mechanism, Ms. Sara K. Rosenkranz, associate professor of aerobics and nutritional sciences at the University of Nevada, Las Vegas (USA) said that muscles have the ability to function sustainably and use glucose continuously, even when exercising at low intensity. When this muscle group is activated, it uses glucose in the blood as energy, thereby contributing to reducing post-meal hyperglycemia.
She also emphasized that heel lift exercises are especially useful for people who cannot exercise vigorously or do not have the conditions to move after meals. Maintaining small but continuous movements can help improve blood sugar regulation over time.
However, experts still recommend combining other forms of exercise if possible. Walking after meals is still an effective option, helping the body use glucose better and bringing many benefits to the cardiovascular system.
According to Ms. Sara K. Rosenkranz, all forms of exercise after meals are beneficial for blood sugar control. However, for people who have to sit for a long time, simple exercises such as heel raises are still suitable and easy to apply.
Blood sugar control does not necessarily have to rely on complex exercises. Just maintaining gentle, regular exercise, you can support your body to regulate glucose better and reduce the risk of blood sugar fluctuations.
