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.

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.

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).

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’.

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.

 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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