Simple exercise just sitting in place can lower blood sugar after meals very well

After each meal, blood sugar levels typically rise. Over time, this can put stress on the body and increase the risk of insulin resistance, type 2 diabetes, and heart disease.

Studies show that light exercise after eating can significantly reduce blood sugar levels. Surprisingly, there is a simple, easy exercise that can be done while sitting!

Expert Jessie Inchauspé (in France), known as the "Glucose Goddess". She is the founder of Glucose Goddess, which aims to balance blood sugar naturally.

Recently, in a social media post, she shared a simple exercise that only requires sitting in one place, but is extremely effective in stabilizing blood sugar.

It's the sitting heel lift - a great move to help control diabetes!

Elevating your heels for 5-10 minutes after a meal will help prevent post-meal spikes in blood sugar.

Photo: AI

The impact of heel lifts on blood sugar

Heel raises activate the soleus muscle - located deep in the calf, part of the triceps muscle group, known as the "second heart" because it helps pump blood from the legs back to the heart.

This muscle has the ability to use sugar from the blood for energy, even during low-intensity exercise, thereby supporting blood sugar control, especially in people with insulin resistance or type 2 diabetes.

In particular, doing it after a meal activates the soleus muscle, which helps reduce the spike in blood sugar after eating very effectively. Expert Jessie recommends doing heel lifts for 5-10 minutes right after each meal, according to the Times Of India.

A 2022 study published in the journal Diabetes Care found that light, repetitive movements throughout the day were more effective at improving insulin sensitivity than one long bout of exercise. Seated heel raises fall into the category of “light, repetitive movements,” which are good for people who are sedentary or have difficulty moving.

So just sitting in one place, activating this muscle group regularly is effective.

Helps improve blood circulation and promote the effects of drugs

People with diabetes often have poor blood circulation, especially in the lower limbs, which increases the risk of foot ulcers, infections, and serious complications. Elevating the heel helps to "pump" blood back to the heart, reducing blood stasis, reducing swelling, and improving blood circulation.

Good blood circulation also helps the body absorb medications more effectively because they need a healthy cardiovascular system to work.

How to do heel raises

Stand or sit with your feet flat on the floor. Slowly raise your heels, raising your toes as high as you can. Lower your heels slowly and repeat at a steady pace.

Do 3 sets of 15 to 20 reps, spaced a few hours apart throughout the day. You can incorporate them while watching TV, drinking coffee, or sitting at work. Increase the effect by placing a light weight on your thighs, according to the health news site Diabetes In Control.

In particular, doing heel elevation for 5-10 minutes after meals will help prevent post-meal blood sugar spikes.

Ultimately, consistency is key, regular exercise will improve metabolic health over time. If done regularly, this can significantly improve blood sugar levels for people with diabetes, especially preventing high blood sugar levels after meals.

Source: https://thanhnien.vn/bai-tap-don-gian-chi-ngoi-tai-cho-lai-ha-duong-huet-sau-bua-an-cuc-hay-185250830160722994.htm