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Surprising study finds this simple seated exercise reduces glucose spikes by 50% – here’s how

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3 days ago

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Surprising study finds this simple seated exercise reduces glucose spikes by 50% – here’s how

While you probably know that walking after eating and avoiding sitting for prolonged periods of time can reduce glucose spikes and help manage blood sugar levels, a recent study shows that something much simpler could be just as effective: seated soleus push-ups, a.k.a. seated calf raises.

The research was done on an equal number of men and women in their late 20s to early 30s, and involved them performing continuous soleus push-ups after consuming a glucose drink. Blood glucose and insulin were then measured at various intervals over time. The same measurements were taken on participants after consuming the drink, without the soleus push-ups, and responses were compared.

Doing the exercise led to a 52% reduction in glucose spikes, and a 60% lower insulin response, proving that you may not even need to leave your desk or sofa to improve blood sugar control.

There’s something unique about the exercise that makes it superior to others. ‘There’s a muscle in your calf called the soleus muscle,’ French biochemist Jessie Inchauspé, a.k.a. The Glucose Goddess, explained during an episode of Steven Barlett’s podcast, The Diary of a CEO. ‘This muscle is very good at soaking up glucose from your blood stream, so this is an easy hack you can do after you east something sweet – just do some calf raises at your desk, nobody will notice. In studies they do hours of this, but even just one minute is better than nothing.’

What’s important to reap the rewards is that the exercise is performed after eating (as in the study, where participants did it after consuming a glucose drink), and that reps are continuous as opposed to performed in sets with rest. This is because the sustained activation is what drives the glucose uptake – the continuous muscle contractions ensure glucose levels can’t rebound during rest intervals.

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The authors of the study added that the exercise is a practical low-cost strategy – and one that could be particularly useful for people who are sedentary, elderly or have limited mobility.

Unless you’re diabetic, insulin resistant, or have metabolic risk factors such as PCOS, remember that glucose spikes are normal. They’re simply part of the digestion process and healthy bodies are capable of returning to baseline glucose efficiently. You don’t need to strictly avoid spikes, but better management of blood sugar can help energy levels and appetite, even without medical conditions. Speak to a medical professional if you’re unsure.

How to do soleus push-ups

  1. Sit upright with your feet flat on the floor, knees bent at about 90 degrees.
  2. Lift your heels while keeping the balls of your feet on the ground (like a small calf raise).
  3. Lower your heels back down in a slow, controlled motion.
  4. Repeat continuously at a steady, gentle pace for an extended period (aim for continuous movement over short sets with rests in between).

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How long to do them

While the study involved participants performing the exercise continuously for around four hours, a separate study proved that a reduction in glucose spikes occurred around the 30-minute mark. It’s also worth noting that, anecdotally, Reddit users report a reduction in glucose spikes after just eight minutes, and Inchauspe affirms that ‘even one minute is better than nothing’.

The conclusion

Most of the existing research is based on a small sample size and performed in specific, controlled lab conditions – but the findings are promising proof that the exercise could be superior to other exercises for blunting glucose spikes, and could be an effective method for people who spend a lot of time sitting or those unable to employ other hacks, such as walking after meals. They’re not a magic bullet for everyone; any light activity after meals (like walking) is well-proven to manage blood sugar levels, but if you are unable to walk or perform other exercise, it’s worth a try.

Headshot of Bridie Wilkins

 As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk and the print magazine, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.  

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Fitness

Boost Health with Short Bursts of Movement, Expert Advises – Blacksburg Today

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11 hours ago

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April 12, 2026

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Boost Health with Short Bursts of Movement, Expert Advises – Blacksburg Today

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Vibrant neon outlines of simple exercises illustrate how short bursts of movement can unlock significant health benefits.Blacksburg Today

In today’s fast-paced world, finding time for exercise can be a challenge. But Stella Volpe, an expert in human nutrition and exercise, reveals a simple yet effective strategy called ‘minimum effective movement’ – the bare minimum of physical activity needed to improve fitness and health. Research shows that even short, intense bursts of activity can have significant benefits, and Volpe encourages everyone to start small and consistent with activities like taking the stairs or doing squats while waiting.

Why it matters

The ‘minimum effective movement’ approach offers a fresh, accessible perspective on health and fitness, especially for beginners, older adults, those recovering from injuries, and individuals with busy schedules who struggle to fit in traditional workouts. It shows that small bursts of activity throughout the day can add up and make a real difference.

The details

Volpe explains that the ‘minimum effective movement’ concept is different from traditional exercise guidelines, which often focus on long-term health and sustained activity. Instead, it’s about finding the least amount of movement required to see results. Research shows that ‘exercise snacks’ – brief moments of intense activity – can improve cardiovascular fitness, muscle strength, and metabolic health. Volpe suggests paying attention to how you feel during these activities, aiming for a challenging but not overwhelming level of exertion.

  • The article was published on April 11, 2026.

The players

Stella Volpe

A renowned professor and researcher at Virginia Tech, specializing in obesity and diabetes prevention, functional foods, and athletic performance. Her expertise extends to clinical exercise physiology and nutrition.

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What they’re saying

“The concept of ‘minimum effective movement’ is like a secret weapon for those seeking health benefits without the commitment of traditional workouts.”

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— Stella Volpe, Professor, Virginia Tech

“Traditional exercise guidelines often focus on long-term health and sustained activity. But the minimum effective movement approach is different. It’s about finding the least amount of movement required to see results.”

— Stella Volpe, Professor, Virginia Tech

“These brief moments of movement add up and can improve cardiovascular fitness, muscle strength, and metabolic health.”

— Stella Volpe, Professor, Virginia Tech

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What’s next

Volpe encourages everyone to start small and consistent with their minimum effective movement, such as taking the stairs instead of the elevator or doing squats while waiting. She says that over time, people will notice improvements as the same activities become easier.

The takeaway

The ‘minimum effective movement’ approach offers a simple and accessible way for busy people to improve their health and fitness, even with limited time. By incorporating short bursts of activity throughout the day, individuals can see significant benefits without the commitment of traditional workouts.

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Fitness

Recovery Tools are a Wellness Non-Negotiable—8 Expert-Approved Essentials

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23 hours ago

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April 11, 2026

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Recovery Tools are a Wellness Non-Negotiable—8 Expert-Approved Essentials

It’s not only athletes that require some serious recovery after exercising—even shorter runs or studio classes can leave anyone with sore muscles that require TLC. Taking care of your body post-workout is just as important as how you prepare for the exercise itself, so having recovery tools that really work on hand is essential.

“The recovery tool market has seen a massive surge over recent years, and it likely will continue to grow. However, it’s important to remember that the academic evidence shows that a hierarchy still exists for recovery, sleep, nutrition and training load. These are then complemented by the tools,” highlights Arj Thiruchelvam, running coach and Performance Physique founder with over 20 years’ experience in elite sport under his belt.

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Fitness

Resistance training works – and it may be easier than you think – Harvard Health

Published

1 day ago

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April 11, 2026

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Resistance training works – and it may be easier than you think – Harvard Health
Medicine and Science in Sports and Exercise

You don’t have to join a gym. Home workouts with resistance bands, body-weight movements, and other routines were just as effective as using gym equipment. The authors also found that you don’t have to work your muscles to the point of complete fatigue.

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